Think more in terms of 2 to 3 grams protein per KILOGRAM of bodyweight which has most people rounding up to 1 to 1.5 grams per pound. Go for 1.5 to 2 if you want to up it. Nothing wrong with 2 or 3 grams per pound except the amount you have - 387 grams - is already 1548 calories that only leaves 952 calories in carbs and fats to reach your projected calories.
You could eat more of course but if not a lot of that extra protein will just go for energy plus you need more carbs to have optimal amount of glycogen in your muscles and you need healthy fats also. BMR sounds a little low to me though you might want to double check that (I could be wrong of course).
If it is 2500 you are going far you could think in terms of 40-40-20 percent calories/ protein-carbs-fat. That would give you around 250 grams of protein at 1000 calories which comes to 1.6 grams per pound of TOTAL bodyweight (and that's not taking into account LEAN bodyweight) so that should be fine. You can up that amount some of course. That'll give you 250 grams of carbs and 56 grams of fat.
A place to start and you can up total calories if you don't gain and/or adjust the macronutrient ratios.
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Originally Posted by greensupra
- Creatine loading 20-30g for two days then 5-10g 30-90 mins b4 workout
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You don't really need to load it. That will just get you at "saturation level" quicker but you'll get there without loading and I guarantee you it won't amount to a hill o beans in the long run. But that initial 20-30 grams when you're new to it will have you bloated, cramping and feeling like shit in general and you'll have to drink a ridiculous amount of water.