There’s a few things going on here.
On the food - I think you’re underestimating what you’re eating. Have you counted every bite, every drop of oil, every spoon you taste while cooking? Are you weighing your food? I can tell you’re over the carb count just on what you’ve listed but calories depend so much on the actual weights and cooking methods etc.
On the time - you’re wasting a lot of it. Why are you getting up an hour and a half before you leave? Why are you spending so long making breakfast when you meal prep the night before? When are you walking the dog? When does your daughter exercise? Why are you doing work admin in the evening? Why is there homework as well as additional literacy work with your daughter every night?
For reference I got up at 0710ish, showered, got ready, got my son ready, had a coffee, made my lunch, left the house at 07:50. I’ll get home at 17:30ish, make the boy some food, chat while he eats. Probably go for a walk afterwards. Home for 1840 in time for bath, story, bed. Then I have my dinner and relax until bedtime. The proper cleaning gets done on the weekend. I always get my 10,000 steps. Work happens at work unless it’s really urgent.
Anyway - you can’t be everything to everyone. You can’t be a successful career woman and the sole homemaker, and a wonderful mother, and a student, and have time to have a healthy mind and body. You’re one person. Ditch the MPhil until your daughter is more self-sufficient. You’re no role model while you’re running yourself into the ground.