@rjayasinghe yeah, that's my lifestyle too. But did you ever try to track/count calories you eat? Because if you would, you'd be surprised how energy efficient human body is. What I see there is about 300g bread, 60g peanut butter and 60g nutella. My calc says to it about 1080kCal. At the lifestyle you describe, you need like 2500-3000kCal/day. Now a fast 15km ride at 30km/h avg speed amounts to about 450kCal, which is about the same as 6km swift run at 4:10 per km tempo. So I see both those sport sessions together right there on your plate. My point is this: unless they count calories (which can be very revealing), people tend to grossly overestimate their real energy intake requirements.