Ways to Increase Food Intake

I started noticing some muscle soreness during my workouts that left me not really able to work as hard as I would like. I decided to check on my macros to figure out loosely where I should be as this is a common issue with low carb diets and HIIT workouts (or so I've read and heard about). I used an online calculator to get my BMR of about 1800 cals/day burned and also factored in my (roughly) two miles walking per day at around 4 mph up and down hills. I aim to burn around 800 to 900 calories per hour in my workouts on cardio machines (and often do), so after factoring all of these in, I found that my daily burn rate is somewhere in the ballpark of 3000 calories/day burned. Granted, there are days where it is higher and lower based upon how much I walk, alternate workouts, etc. However, on a standard day this is where I end up. Using a macronutrient calculator, it spat out the calorie goal of around 2300 calories per day for a pretty aggressive fat burn.

Here's where things get hairy: I thought that my BMR and calories burned per day were substantially lower than this. I've been restricting my diet to between 1300 and 1700 calories per day while doing 6 on/ 18 off intermittent fasting. I hoped that, maybe, I was a little off so I weighed my food over the course of my day today and found that I was eating around 1700 calories including the fact that today I broke IF and had a protein shake (not paleo, but the kind I bought is soy, diary, and gluten free). My actual macro breakdown I am not worried so much about as much as the calories. That seems dangerous to me, despite the fact that I never feel starved or like I'm really even trying to lose weight. This is just where I am comfortable.

I guess my question is, are there any super calorie dense paleo foods that I could eat? Should I just eat more protein like eggs and meat throughout the day?

Relevant background information: Paleo for ~1 year on and off, gained some weight last semester, dropped most of it off again at the start of this semester. 180, 20, M. On top of doing interval training, I do bodyweight fitness so I know that there is some recovery there as well that factors into nutrients. This may be a question better suiting for /r/fitness, but I wanted to check here and see if there was a solution first.

submitted by ASchlosser

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