I understand the calorie issue but a bit of background may help: 3 years ago I was 18+ stone and then started commuting 20 miles by bike. Obviously I started eating well, using livestrong to manage weight loss. I am now looking at a target calorie amount of 1700 ish in order to drop a kilo a week. I need to increase the amount of caloies to allow training but this is all tracked via livestrong or Training peaks. One option would be to target a half kilo loss/week. I think I dropped the weight via exercise but I also massively changed my diet.
Idea of a weekday:
Yummy home roasted beans and a latte from my Rancillio coffee machine
Porridge - 80g with skimmed milk and sugar (2tsp)
Couple of apples (these often get eaten by 0930)
200 kcal worth of whey protein (with 400kcal of oat powder on hard days)
Home between 1600 and 1800:
Normally hungry by now so eat 4-6 slices of toast (I know I know but I am addicted to bread)
Main meal: 0800
Chicken breast x1
Maybe a snack in the evening if I have saved calories.
Sometimes a glass of red. Sometimes a bottle of red (weekends)
My training seems in line with most of the riders around here time and mileage wise (looking at strava).
Most of the riders around here in the road races seem to be seriously quick, especially in crits with E123 groupings. I get dropped on repeated climbs (when there is one steep climb on a circuit repeated say 10 times).
Hope this helps A bit, booked a full lab test through the local university in October (skin fold, VO2 max, lactate levels etc.) Have also booked a nutritional evaluation . I am only doing this as I teach a bit of sports physiology and need to research the tests for my students.