All you need to know about sound healthy eating habits is here. There are many ways to assist your body to oxidize extra energy stored as body fat tissues, build functional sustainable muscles relevant to your lifestyle and enjoy balanced healthy meals!

Depending on your current needs. There are ways to measure APPROXIMATELY how much energy intake you need (measured in calories)

Use the BMR calculator here

This gives you an approximate from where you can start to evaluate your body. It is not an indication of health or fitness! There is a natural hereditary variation to every person! Seek a relevant authority on this matters if you need support to get a more accurate check on your particular body compositions ratios.