I second the thanks. I just read through this post and, while my needs are somewhat different (ideally I'd like to lose 40lbs), the advice and numbers have been really helpful. Currently I'm training for a very long ride and about to really ramp up my training regimen from where it's been floating all winter, so I need to start thinking harder -- or maybe just more carefully -- about my caloric intake. I eat a relatively healthy diet already, but too many calories and too much fat/sugar.

Now that I'm trying to really replace fat with muscle, increasing my protein is going to be crucial. I should eat more protein anyway, I think. Too many carbs in my life... but I do love bread and rice.

So thanks everyone! This thread has been helpful for me, too!