Looked at the older thread link that indysteel just gave above.

It has been probaby rare that I've had 1300-1500 eaten calories per day. Maybe should aim for 1500 for non-cycling days/weeks in winter. Haven't kept a food diary yet. Probably would shock myself if I really knew total calories, of which not all is totally healthy.

I've never really paid close attention to my weight immediately after a long ride.

More helpful (to me) to weigh self after 1-2 days after a long ride to a more accurate true weight...provided I did do some cycling and moderate eating during those post long-ride days.

I also find it helpful to eat a generous amount of fresh fruit throughout the day or after a heavy rich meal at dinner. Strange as this may seem, I also judge the "health" of bodily functioning and effectivness of exercise not just on fit of clothing, but also in terms of my washroom /toilet output. Meaning bladder and bowel..

If I am constipated, usually that means i have not exercised enough the day before and may have also eaten insufficient type of foods for bowel motility.