Finally, how many calories a person burns, and therefore needs, depends on activity level. For example, the guideline for carbohydrates is six to 11 servings. In this group, one serving equates to a slice of bread or to a half cup of cooked rice. So, eating a turkey sandwich provides two carbohydrate servings and some protein from the turkey. Or take a hamburger.
Guidelines call for from two to three servings of protein a day.
Good nutrition is a matter of balancing caloric intake and expenditure while eating a variety of good foods. If you exercise regularly, you might get to eat more with less weight gain than someone similar to you in stature and age who is sedentary. When cycling, always remember to drink before you are thirsty and eat before you are hungry. If you meet The Food Pyramid guidelines, you are doing a good job. Your bicycle's engine should hum along beautifully.