I bought a sports nutrition book some time back. The gist of it was that carbs & protein contain about 4 calories per gram, fat 10, alcohol 8. Daily calorific intake was made up of say 40% calories from protein, 40% from carbs, 20% from fat.
It took a bit of effort, and I followed it quite strictly for about 2 months (wow !). Felt better for it, didn't feel bloated if I didn't exercise for a few days, and my weight came down steadily.
Trouble is I like beer & wine. I like food. I like wine & food after a good ride/walk. My wife buys cakes that I like. I know what needs to be done if I want to look sporty, the fact that I don't is down to my own lack of self discipline.
The figs I quoted are rough and from memory, but I don't think they're too far off.