[best_one_there]

I don't think that it's possible to seperate diet from exercise meaningfully enough for most people.

The optimal diet for someone who is completely sedentary is going to be completely different to the optimal diet for someone who gets a reasonable amount of exercise, and it's not going to be a flat multiplier.

The protein needs of an athlete are completely different. Simple carbohydrates are processed differently if eaten prior to heavy exercise. That's just the basic stuff.

The best advice I've read is to just eat and move like a mature adult.

That doesn't necessarily mean never having a sweet or a beer, but it does mean prioritising full real meals over stuff like donuts, cakes, 50g sugar "coffee" drinks etc.