- 1). Determine the body weight you ideally want. This is going to help determine the amount of protein you should be eating every day.
- 2). Multiply the number you came up with by .36. This is the amount of protein, in grams, you need to consume if you are a healthy, fit individual. If you do not consider yourself extremely healthy or fit multiply the desired body weight by .6.
- 3). Look at the back of the food package for the product you are about to eat. The package states how large a serving is and how many grams of protein is in each serving.
- 4). Measure out the food you are going to eat by exact servings. This is going to help you determine exactly how much protein you are eating. For some food products you need a scale to properly weigh the food and come up with serving sizes.
- 5). Write down the amount of protein you consume after every meal. Try to eat the necessary amount of protein to help achieve your desired weight.
- 6). Add up the amount of protein you consumed at the end of each day.
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