Where should my calories come from?

baybeejulia

So I understand that calories, depending on their source, differ in the way that they are used by the body. So what foods am I best off eating to get the good kind of calories that are easily used by the body as energy (I.e what foods are more likely to be burnt than to be absorbed, thus assisting in my weightloss?) should I also have a fat intake goal? Cause I currently do not..