the only thing I feel comfortable shooting w/o ear protection is sub-sonic 300BLK/9mm and of course .22LR. Pretty sure .45 would be fine as well, just never had the pleasure. Surely there are other heavy/slow sub-sonic rifle calibers out there as well, but you would probably be best suited with a .300BLK upper if you desire quiet shooting. The uppers are super cheap, and you really don't even have to buy a bolt. That said, this is only sound advice if your a reloader because 200+gr sub-sonic 300B.O. ammo isn't nearly as cheap as .223
p.s....the quietest silenced rifle I ever shot was a hi-point 9mm. it was very cool
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