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• To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
• To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.
• Food gives your body fuel in the form of calories, which are a kind of energy. Your body needs a certain amount of calories every day just to function, breathe, walk around, and do all the basic stuff. But if you're active, your body needs an extra measure of calories or energy. If you're not very active, your body won't need as many calories. Whatever your calorie need is, if you eat enough to meet that need, your body weight will stay about the same. If you eat more calories than your body needs, it may be stored as excess fat.

Recommended Links:
(http://www.livestrong.com/)-
This website has a diet startup/tracker. If you create a profile and enter your statistical information (height, starting weight, activity level, etc.), the website automatically creates a weight loss plan for you. Moreover, once registered, the user is given tools that allow for keeping track of calories. Simply search for the name of the meal and the website will give you the calories and macronutrients. Livestrong also has many health and nutrition articles, along with a very active forum. 
( http://www.nutrition.gov/)-
Nutrition.gov provides easy access to food and nutrition information from across the federal government. It serves as a gateway to reliable information on nutrition, healthy eating, physical activity, and food safety for consumers. Providing science-based dietary guidance is critical to enhance the public's ability to make healthy choices in the effort to reduce obesity and other food related diseases. Since dietary needs change throughout the lifespan, specialized nutrition information is provided about infants, children, teens, adult women and men, and seniors. Users can find practical information on healthy eating, dietary supplements, fitness and how to keep food safe. The site is kept fresh with the latest news and features links to interesting sites.
(http://nutritiondata.self.com/)