My golden rule is Fuel the rides with 60-90grams of carbs per hour.
If I am riding early morning during “breakfast” i apply 60-90 gram per hour rule to that ride. Then I usually eat after a long ride regardless as a “recovery meal”. If you eat 60-90 grams of carbs for workouts just eat to your hunger levels the rest of the day.
I’m 6’3” I eat 60-90 grams of carbs per and usually eat 500-1000 calories after a morning workout and then eat 2 more meals the rest of the day and snack accordingly to how hungry I am. If I want to lose weight I stop snacking while not riding.
My daily average calories come out to 4200 a day and that’s my “maintenance”. Some days I snack more than others but so far it’s worked. If I want to lose weight I just watch what I eat the rest of the day and always stick to the “fuel 60-90g per hour rule”
What works for me won’t work for everyone
Long story short, fuel the rides and eat to hunger cues. Always eat with your family if you can!