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If you want to eat less protein or don’t feel like you need it to stay satisfiedand maintain your muscle mass, then use the lower end of these ranges,and vice versa. You’ll learn more about how to adjust your diet at the endof this book.!!ExampleFirst, Jon needs to estimate his body fat percentage.!He weighs 170 pounds at 15% body fat.!1. Turn your body fat percentage into adecimal.!15% = 0.15!2. Multiply your body fat percentage by yourtotal body weight.!0.15 x 170 = 25.5!3. Subtract your body fat mass from your total body weight.!170 - 25.5 = 144.5!Jon rounds up to 145 pounds of lean body mass. Now he can use thisnumber to set his protein intake.Lean Tip #5If you’re below about10% body fat, it’s fine touse your total bodyweight to set yourprotein intake instead ofyour lean body mass.Your body is mostly“lean mass,” anyway, sothe difference is small.

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