Protein intake help needed

Hi guys
 
I have done a food plan to get a more balanced plan. For the past year or so I have just focused on eating clean carbs, protein, fats etc, without actually taking into consideration the percentages of calories coming from fats, carbs and protein.
 
I am 23 years old, weighing 77kg, with 10% body fat. I would say I am pretty lean, but I would like to have a better diet.
 
I have worked out my calorie intake throughout the days and it averages around 2900KCAL.
 
The main question I am wanting to find out on here is to work out how much protein I am taking from the food portions, as it normally comes per 100g on food packets. What is the calculation used?
 
Ie..the number of grams protein I am taking from 35g cottage cheese?
 
Also, is the estimated protein requirements for wanting to maintain lean muscle/build lean muscle per g of bodyweight, or per pound bodyweight?
 
Thankyou for your help
 
 

decide on how much protein you need per day then work back from there - if you can manage 6 meals divide the protein requirement into 6
 
i.e. you weigh 77kg or 170lbs so approx 200g protein per day (based on 1.2g per lb of body mass) 200/6 = 33g per meal then get yourself onto http://www.fitday.com/ open a free account & start getting the breakdowns for the foods you will be eating.
 
do this with your carbs & fat intake too & you'll be sorted
 
  diets need constant tweaking - if i have too many carbs i gain fat but not enough & i can't cope with the physical work i do. Also if your plan is to gain weight your diet will have to alter as you gain weight - higher body weight = higher protein intake. 
 
fyi - 100g cottage cheese contains approx 12g protein so your 35g portion is 4g protein
 
hth
 
JA

Thanks for the reply..will have a look at the website now
 
:)

I am 23 years old, weighing 77kg, with 10% body fat. I would say I am pretty lean, but I would like to have a better diet.
 
if you THINK you are pretty lean then you are not 10%, you would think, im ripped, like my avatar.
 
but to answer your question its a percentage formula, hope you dont mind maths as all bodybuildng diet precision is down to maths lol.
 
if 100g of x product has 0.36g of protein then
0.36 divide by 100 times 1
 
0.36 / 100 x 1 = 0.36
time this by 35g
 
0.36 x 35 = 12.6g
 
so in 35g of product x there is 12.6g
for enough protein for a 35g serving you would need = 97g call it 100g of product x.