1. Men- enter measurement in inches: Wrist (at bend of wrist near wrist bone), Waist (at belly button), Weight in pounds.

Women- enter measurement in inches: Hip (at largest area), Waist (at belly button), Height (in inches), Weight in pounds

2. Site calculates the constant values shown in book on pages 38-9 for men, 34-5 for women.

3. Site calculates for women: total weight in pounds x body fat % = fat pounds; total weight – fat pounds = LEAN weight number.

4. Site calculates for men: Waist measurement – wrist measurement = waist-wrist number. Using the chart on pg. 38 find his weight in pounds in the left column. Find the “waist minus wrist” number across the top of the chart. Going across from the eft and down from the top, find th point at which these two readings intersect. This figure represents the percentage of b ody fat.

5. Then site calculates the same as it did for women; total weight in pounds x body fat % = fat pounds. Total weight – fat pounds= LEAN weight number.

6. On the page where LEAN weight number appears:

Calculate the minimum protein requirement for your lean weight… click here

How much protein do you need?

Select an activity level from the following:

1. Sedendary. If you get no physical activity whatsoever, your protein need will be .5 gram per pound of lean mass. Sedentary = 0.5
2. Moderately Active. If you are average in physical activity, devoting 20 or 30 minutes to exercise two or three times per week, your protein need is 0.6 gram per pound of lean mass. Moderately active – 0.6
3. Active. If you participate in organized physical activity for more than 30 minutes three to five times per week, your protein need is 0.7 gram per pound of lean mass. Active -0.7
4. Very Active. If you engage in vigorous physical activity lasting an hour or more five or more times per week, your lean mass requires 0.8 gram per pound. Very active –0.8
5. Athlete. If you are a competitive athlete in training, doing twice-daily heavy physical workouts for an hour or more, your protein need is 0.9 gram per pound of lean mass. Athlete – 0.9

_____ pounds of LEAN body weight

X _____ activity level (.6, .7, .8, or .9)

= _____ daily MINIMUM protein requirement in grams per day.

Most experts recommend a protein range which includes the minimum number to double that number ( in grams) each day to insure your muscles and organs get adequate nutrients