TLDR:
Go listen to the TrainerRoad podcasts with Dr. Kyle Pfaffenbach recently, and check the threads for discussion.
Eat 125g or more of protein every day (minimum). Eat 100g of healthy fat or more every day. (More protein fine, more fat can be counterproductive to staying slim) Modulate carbs based on your workload and total caloric burn. Aim to be at “neutral” calorie burn or if you’re looking to lose weight no more than half a pound per week (You can get away with more when heavier, but the leaner you get the harder it gets)
For carbs, if you have a HUGE day, you’ll be negative. You make it up in future days and want to come in fueled well. You’re shooting for averages across a week when it comes to carb intake vs. expenditure.
But yes, carb intake varies based on the work that you’re doing or have coming up.