**How To Determine Your Protein Needs**

**Step 1: Calculate your calorie needs**

If you are overweight, multiply your current weight by 10. If you are at your desired weight, multiply your current weight by 15.**Example:** 160 lbs x 10 = 1,600 kcal/day.

**Step 2: Find your protein needs**

Multiply your calorie needs by 12 percent (0.12).

**Step 3: Divide that number by 4**

This is how many grams of protein you should consume daily.

**Example:** 1,600 kcal/day x 0.12 = 192.

Divide by 4 calories per gram = 48 grams of protein.*Source: Heart Information Network at heartinfo.org.*