Try 30% carbs, 15% protein, 55% fat and then vary from there. Optimal proportions should eliminate hunger and enable you to fast comfortably while minimizing total calorie intake.

Eat food, not macronutrients.

Meat, vegetables, coconut oil, sunshine. Sorry to sound uncaring, but it really is that simple.

The main sources tell you to not count calories. You're just replacing the calorie-counting addiction with macronutrient counting. Worrying about ratios/proportions/etc. is counter-productive when even the big names don't agree (and the stress will do far more damage than eating an ounce too much of carbohydrates on any one day).

Eggs plus a serving of vegetables for breakfast. Serving of meat and a couple servings of vegetables for lunch. Same for dinner. Macadamia nuts or 80% dark chocolate or jerky or a piece of fruit for a snack. Just make sure you're getting a wide variety of foods, relax, and play.

The area people tend to need longer to adjust to is eating more fat, this is your main indicator of satiety. The thing that goes along with that is not eating as often. Many people struggle with paleo because they simply eat too much out of habit. Without more information it's impossible to say for sure what situation you're in, but it's worth considering that the best way to adjust and get control of hunger is to not eat. You have plenty of energy stored, and the simplest and quickest way to adjust (and for some the easiest) is to force your body to use those stores. If you want to measure everything you can try that approach, but it's more paleo to get to a place where you can trust and understand your body's signals. There's plenty of advice around on both ideas.

You seem (very) active so ultimately you probably want to be eating more rather than less, but I think it can be easier to try and find that balance by increasing from a low base rather than coming straight from a lifetime of SAD. For now, don't rely on whether you feel hungry, look more to whether you're struggling to get through workouts etc. Do you really need to eat more or does your stomach just expect to be filled?

I like Colpo's method. Simple really, consume 1 gram of protein per pound of lean body mass, eat enough carbohydrate to support activity, and fill the rest of your caloric requirements with fat.

I think a minimum for you would be about 1500 calories a day, and 1800 for him, and that's if you're sedentary. It's easier to go to food planner sites to figure out what food weight that is.

If you're looking for quantities, I recommend Mark Sisson's posts here, here and here.

And I highly recommend using Cronometer to track (and plan) your food intake.

I would start with 100-120 grams of protein. Then add carbs anywhere from 70-170. And then finish off with fat. Track your food in fitday. If you gain wait cut back. If you lose weight try and keep it in 1-2 lb range no more.

Run less and lift more.

He could eat 20g more protein.

wowwwwwwwwwwwwwwwwwwwwwwwwwwww!!!!!!!!!!!!!!!!!!!!!!!!!!!!! there is a huge flaw in all of your answers your prescribing a "one size fits all dietary recommendation" to individual people. there is good reason why some people respond to high fat/protein low carb diets magically and some people to high carb low protein low fat diets conversely.

this explains why asians and rice kitavans (hunter gatherer) high carb eaters that are healthy and also why you may be able to eat a banana and feel like crap all day while someone can eat 30 of them and not gain a pound or notice any unwanted symptoms

the keyword here is metabolic typing. if your parasympathetic dominant carbs will increase that and cause and imbalance leaving your sluggish slow stupid sleep etcetera the absence of carbs in this context is what explains the magical response some people feel on keto conversely the sympathetic type will fell unwanted symptoms in response to fat protein diets and they need to eat high carb diets and little fat and protein bottom line: nutritinal advice of low carb groups is half right and half wrong same with gurus of high carb advocates including the mainstream government recommendations

this explains why the obesity epidemic is occuring as a result of the government diet but some people still look fit following it

some links: http://www.bloodph.com/articles/DiabetesCancerWeight.asp please read that one thoroughly!!!

http://www.royalrife.com/0999.html

http://www.elitefts.com/documents/metabolic_typing2.htm

never trust one size fits all dietary recommendation without realizing that yes the government regulations do work for "some people" mark Sisson who I strongly admire for his work and blog and who i continue to read on a daily basis and who advocates a diet that matches what works for me works for "some people" this is key thanks for reading this Lucas