Activities and Calorie Burning Capacities
Every activity, even sleeping, consumes energy. Your calorie intake must match the calories burnt. If you consume less, you feel weak. If you consume more you start putting on weight.
If you are opting for a fitness schedule, half your meal should consist of complex carbohydrates and one-fifth portion of your meal should be protein. If you must consume fats, see that they are polyunsaturated fats. Some foods have calorific value but no nutrition. These are called empty calorie foods. Alcohol, caffeine drinks, fizzy drinks and some desserts are examples. Keep the consumption of these to the minimum.
For a detailed account of nutrition and calorie burning capacity of activities refer to Counting Calories.