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Originally Posted by Rodey
Is this just opinion or is it based on facts somewhere?
Not questioning it, just find it really interesting because I feel like it's really hard to meet protein needs without aid from protein bars or powders. That might just be me though. I have a real difficult time with bumping up the calories. Might be a psychological barrier. Even when eating a lot of healthy food, I feel bogged down and fat. I consider hitting 2400 clean calories a day a lot. That's not really good when I'm trying to put on a bit of muscle and am still probably burning ~100-200 more calories than that number.
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Fact. Protein needs are as folllows: 0.8g/kg of BW for sedentary, 1.4-1.7g/kg of BW for active, 2.0g/kg of BW for extremely active. I think what throws most people off is that they read 0.8g/lb; therefore, we all round that 0.8 up to 1 and shoot for lbs rather than kg. I won't lie, I've never counted my grams, but I still aim for a high protein intake (most of my favorite foods are protein sufficient).
If you're lacking in kcals, down a cup of macadamia nuts. That cup will provide something like 800 kcals and your good fat. Or, if you want more protein and less kcals, almonds are always helpful.