The proper way to lose weight is to alter your diet and exercise more kcals off than you consume. Joe needed 3,534 kcals for that day so Joe might want to eat more CHO, less fats, and cut his total caloric intake a little. He might only want to consume 3,000-3,200 kcals per day, but he should also continue exercising. Exercise and eating right is the healthy way to lose weight. He would probably want to be at the lower end of the fat range if trying to lose weight.
Fats offer the most calories per serving.
The concept that one must understand is that you want to create a caloric deficit. You want to be burning off more than you consume. An athlete must adjust their diet accordingly to attempt to lose weight. They have to sacrifice in some areas in order for the pounds to come off. You would definitely want to avoid the sweets and fats.