Article: For fitness, you may need a rough sense of how many of your daily calories come from protein. This can help you calculate things like your macronutrient requirements. It's fairly simple to determine how many of your daily calories come from protein. Figure out how many total grams of protein you consumed in a given day. You can use an online calorie calculator to measure the grams of protein in any given food you consumed. You can also use nutritional labels. A gram of protein contains roughly 4 calories. Multiply the total grams of protein by 4 to determine how many total calories in protein you consumed in a day. To convert ounces to grams, it can be helpful to use an online conversion system. The number of grams in an ounce is inexact, but it's somewhere around 28.3. It can be difficult to convert by hand and may be easier to do the conversion with an online system. You may also have to round numbers when converting ounces to grams. It can also be helpful to know what percentage of calories from protein a given food contains. Start by multiplying the number of protein grams by 4 to figure out how many calories of protein the item has. Then, divide the number of protein calories by the total calories in the food and multiply the sum by 100. For example, say a food contains 200 calories and 8 grams of protein. Multiply 8 by 4, which is 32 protein calories. Divide 32 by 200, giving you 0.16. When multiplied by 100, this comes out to 16, so 16% of the calories in that food come from protein. If you want to apply your knowledge to your diet, spend some time figuring out your rough protein requirements for a healthy diet. You can do this by talking to a doctor or fitness specialist about your diet, lifestyle, and any goals you have regarding fat loss or weight loss. A fitness specialist or doctor can help you figure out roughly how many calories from protein you should eat and if what is a high or low percentage protein in a given food based on your specific needs. It is generally accepted that your diet should consist of 40% carbohydrates, 40% protein, and 20% fat. This will vary depending on your diet, so do consult your doctor or dietitian. However, becoming aware of the percentage of protein you are getting in your diet can be useful as many people have too much of at least one of these macronutrients.
Question: What is a summary of what this article is about?
Calculate your total daily calories of protein. Determine the percentage of calories from protein in a given food. Know your rough protein requirements.

Problem: Article: Experts believe that people who are great speakers are more likely to use hand gestures during conversations or presentations, and they say hand gestures give listeners greater confidence in the speaker. More complex gestures involving two hands above the waist are associated with complex thinking. Politicians like Bill Clinton, Barack Obama, Colin Powell, and Tony Blair are considered charismatic, effective speakers, and that's partly because they frequently use hand gestures. Don't only move your hands. Great speakers move around. They point at slides, and they don't keep their distance from people. They are animated. Keeping your hands in your pockets when speaking or having a conversation will make you seem insecure and closed off. In contrast, if you take your hands out of your pockets and keep your palms upward, you will demonstrate that you are likable and believable. These are gestures that are the equivalents of words. Emblems can be either passive or they can be accepting. Remember that some emblems will have different meanings to different cultures. Clenched fists or other tension in the body can be signs of aggression, as if the person is prepared for a fight. Facing the other person, squared off and towards them, and sitting near them can also be signs of aggression. Sudden movements might be made. In contrast, accepting gestures are those when the arms are rounded and palms sideways, as if the person is offering up a mock hug. Gestures are slow and gentle. Nodding when a person speaks shows you agree with them, and makes you seem like a great listener. If you go to, say a job interview, and you have bad posture, you will probably register more poorly to the interviewer. People will associate bad posture with weak confidence or boredom or lack of engagement. They might even think you're lazy and unmotivated if you don't sit up straight. To have good posture, your head should be up and your back should be straight. Lean forward if you're seated. Sit down the front of your chair, and lean forward slightly to show you're interested and engaged. Mirroring is when one partner mirrors the posture of the other partner. By copying the actions of the other person, you will make them feel connected to you. You can mirror a person's tone, body language or position of the body. You shouldn't do this blatantly or repeatedly though, only subtly. Mirroring is one of the most effective ways to use body language to build a rapport with someone. Have more than one gesture. This will help you better get your message across. If you want to make sure you're not misunderstood, repeat both gestures when you speak the idea aloud. If the listener doesn't pick up on one gesture, he or she will likely be familiar with the other. You don't have to use a body language gesture (or two) for every word, but it's a good idea to have a toolbox of gestures you can use to reinforce very important, yet easily misinterpreted concepts. Direct the most positive gestures toward the listener. This lets you more clearly indicate that you are offering a favorable outcome to the listener. Direct the most negative gestures away from yourself and the listener. This way you clearly indicate that you wish that no obstacle stands in the way of your intended message. Keep a check on other body language signals. Watch for wandering eyes, hands picking at fluff on your clothing and constant sniffling. Touching one's face signals anxiety. Improve your posture. If you're constantly hunched over or touching your face, you'll never look confident, approachable or at ease. Improving your posture and working to eliminate nervous tics can be difficult and will take time, but you'll quickly improve your overall non-verbal communication. These small gestures add up and are all guaranteed to dampen the effectiveness of your message. Don't worry about if you accidentally perform a few of these in any given setting.
Summary: Use hand gestures when speaking. Move throughout the room. Spot emblems. Have good posture. Mirror another person. Emphasize your point with gestures. Avoid gestures that show nervousness or insecurity.

The best way to prepare for a recipe is by having a clean and organized work space. Begin by cleaning the surface tops of your kitchen and ensure that there aren't any dirty dishes in the sink. Keep your cabinets clean and organized by going through them to check for expired products. Additionally, you want your refrigerator to be clean and avoid keeping expired or too much leftover food. The first advice you'll hear from cooks on how to become better cooks is to have good knives. Invest in the nicest knives you can afford. It might sound unimportant, but quality knives will expedite your chopping process and make cooking more enjoyable. A good way to check if your knife is sharp enough is if you cry while cutting onions. A knife that is sharp enough won't cause you to cry. The best way to save money and shop efficiently is by planning out a meal for each night of the week. Once you figure out your meal for everyday of the week, you can start to look at each day's recipe and ingredient list. Compile a grocery list based off your plan. Take this model as inspiration for you as you plan out your week: Monday is pasta night. Tuesday is taco night. Wednesday is Asian stir-fry. Thursday is meat and potato night. Friday is burger night. Saturday is your night to go out. Sunday is leftover night. The best way to shop for multiple recipes is to choose recipes that require similar ingredients. This way you can buy bulk amounts of similar ingredients to cover a lot of grounds. You should also consider the amount of processed food you buy and feed your family. Attempt to stay away from lengthy ingredient lists and especially from GMO (genetically modified products) and high fructose corn syrup. Shop organic when you have the means to. There are ways of shopping for healthy ingredients on a budget.
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One-sentence summary --
Organize your space. Purchase decent equipment. Plan out your week. Shop smart.