Steps to Follow	Example (Me)
1. Estimate your Body Fat Percentage	7%
2. (Fat %) X (Present Weight) = (Fat Weight)	7% X 160 = 11.2
3. (Total Weight) - (Fat Weight) = (LBM)	160 - 11.2 = 148.8
4. Rate Your Activity Level - 0.5 (none) to     1.0 (6-7x week) in 0.1 increments	1.0
5. (Activity Level) X (LBM) = (Daily Protein)	148.8 X 1.0 = 148.8
6. (Daily Protein) / 7 = (Blocks Per Day)	148.8 / 7 = 21.3 Blocks/Day

The number you get is the total number of Complete Blocks you need each day to maintain Lean Body Mass while still losing Body Fat. Decide how you want to spread your protein throughout your day. You must spread your food out over at least 5 meals. I use the eating schedule to the right. Try to arrange it so you never have more than 4-5 hours between meals/snacks.

Remember that these are Complete Blocks, so I get 21C, 21P and 21F per day.

Still confused? Use the nifty Calculator I put together.