Well, in extreme cases I suggest no less than 0.6g of protein per lb of bodyweight but 0.82g per lb of bodyweight is much better.

You should be prioritizing protein & fat over carbs.

Can you open your diary (Settings > Diary Settings > Public)

So I can take a look?

Set my settings so you can view. I don't eat red meat, and not much chicken, but I guess increasing chicken/turkey would get me there?

Could you just give me your current weight/height/age ~ just so I can do a quick few checks on some stuff then I'll be able to give you a better answer

Not sure how active you are, but worst case scenario if you were sedentary all week this is roughly how you should be eating..

(This is just an estimate, remember - and if you are active just tell me and i'll re-calculate, just tell me your usual weeks, if any weight training, gym, runs, biking etc).

1229 calories
100g protein
100g carbs
48g fat

Okay, my suggestion to you then is at a minimum try this:

1408 calories
143g carbs
100g protein
48g fat

you could probably go higher with the calories, but as i said these are just estimates with formulas i use on myself/other clients and obviously other people use too.

You should try eating this much - don't eat back exercise calories and see how it goes. Track for 3-4 weeks see what happens.

I am aware you asked me specifically about protein intake, but I think you're eating much less than you have to if I'm honest - eat plenty of chicken, peanut butter (for fat too) make sure you weigh in grams if this is your choice, almonds etc..

for more protein options you could always opt for just buying a protein powder if you really are struggling, your fat intake was most alarming to me (not a omg terrible alarming) but its something that shouldn't be so low

if you need anymore help or i missed anything jus' ask!

Thanks so much...really glad you started this group!

No problem - do not be alarmed if initially your weight increases, the chances are high because you're used to less food intake, but it is impossible for you to gain FAT on these calories, I assure you. Let me know how it goes, weigh once a week in a morning after using the bathroom, same conditions every week. After 3 weeks let me know if there is any changes.

Obviously if you need help sooner, just pm me or post here!