I eat somewhere between 4000-5000 calories a day. My weight hovers between 65-69kg and I'm 6ft with not much body fat. I cannot seem to gain weight easily.
Should I just multiply my nutritional requirements by 2-2.5? Or are there micronutrients that would be overconsumed given a linear relationship? My paleo intuition is that hungrier hunter-gatherers just ate more food in the same proportions. Is there any evidence to suggest a linear relationship is inadequate?
When I was ultramarathon training and eating that much, I was just making sure I hit the right percentages of that macros protein, fat, and carbs. When you eat paleo and you eat that much food, there is little room for error in getting the right micronutrients. Of course there's the caveat of not getting enough Vitamin D3. To which there are several previous posts that hit on the RDA of Vit D3. And if I'm not mistaken, Vitamin D is a fat soluble vitamin to which you COULD overdose on. But after reading recommendations of taking in 10,000 iu's of D3, I wonder how much you would have to take to trule O.D. on the stuff.