In general you want to consume between 0.5–0.77 grams (0.02–0.03 oz) of protein per pound of body weight . The more active you are, especially if you do strenuous exercise, the more protein you should eat. Protein is needed to repair your muscles as you age and after workouts.  To calculate how many grams of protein you need a day, multiply your weight by 0.5-0.77. Example: If you weigh 180 pounds, you would need to multiply your weight by 0.5 to calculate your lowest protein need as 90 grams of protein/day. To calculate your highest protein need, multiple 180 pounds by 0.77 to find you need up to 138.6 grams of protein per day.  To convert protein grams to protein calories, know that there are 4 calories per gram of protein. Therefore to convert grams to calories, simply multiply by 4. Example: If you are 180 pounds you should eat between 90 x 4 = 360 calories and 138.6 x 4 = 554 calories of protein per day. When dieting it is often tempting to cut all, or nearly all, fat from your diet. But fat is necessary for your long term health. Fat is a necessary building block of healthy tissues and needed for proper hormone production. Not eating enough fat can actually hamper weight loss, not to mention make you really hungry. So plan on 20-35% of your calorie intake being from fat .  To calculate how many calories of fat you should eat in a day, multiple 0.20 and 0.35 by your calories goal. Example: If you are planning a 1886 calorie diet multiply 1886 x 0.20 to get 377 calories, and 1886 x 0.35 to get 660 calories. From this you now know that if you are planning a 1886 calories per day diet, you should get between 377-660 of these calories from fat.  To calculate how many grams of fat you should consume, know that there are 9 calories in a gram of fat. Therefore to convert calories to grams, simply divide by 9. Example: From the example above, you now know that if you are planning a 1886 calorie per day diet, you should get between 339-593 of these calories from fat. 377 calories ÷ 9 = 42 grams, 660 calories ÷ 9 = 73 grams. So if you are planning a 1886 calories per day diet you should eat between 42-73 grams of fat per day. Unlike protein and fat, which are both needed to build structures in your body, carbohydrates are not needed for structural components. Carbohydrates are just used for energy. Therefore your body does not have strict carbohydrate needs. Instead the amount of carbohydrates your body will need is calculated from the calories left over in your diet after you meet your daily fat and protein needs.  Example: If you are a 180 pound, 30-year-old active man who is planning 1886 calories per day. From the "Calculate how much protein you need in a day" step you know that you need 360-554 of your calories from protein in a day. From the "Calculate how much fat you need in a day" step you know you need 377-660 calories from fat in a day. Therefore the remaining calories up to 1886 will be from carbohydrates.  To calculate the minimum number of carbohydrate calories you are allowed, subtract your highest protein and fat needs, 554.4 calories from protein and 660 calories from fat, from your daily calorie allotment of 1886 calorie per day (1886 - 554 - 660) to get 672 carbohydrate calories per day. To calculate the maximum number of carbohydrate calories you are allowed, subtract your lowest protein and fat needs, 360 calories from protein and 377 calories from fat, from your daily calorie allotment of 1886 calorie per day (1886 - 360 - 377) to get 1149 carbohydrate calories per day.   To change carbohydrate calories to grams, know that there are 4 calories per carbohydrate gram. Therefore to convert calories to grams, simply divide by 4. Example: If you are allowed 1149 calories of carbohydrates per day, you would be allowed 1149 ÷ 4 = 287 grams of carbohydrates in a day.
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One-sentence summary -- Calculate how much protein you need in a day. Calculate how much fat you need in a day. Calculate how many carbohydrates you need in a day.


Many types of gastrointestinal conditions like inflammatory bowel disease, a bowel obstruction, or gastro-esophageal reflux disease can cause hiccups. These types of diseases can be caused by a lack of fiber, lack of exercise, travel, consuming excess dairy, stress, and pregnancy. These conditions include pleurisy, pneumonia, and asthma. Strain on the respiratory system affects your diaphragm which causes hiccups. Respiratory conditions can stem from multiple sources like:  Genetics Inhaling toxic agents (cigarettes, oil fumes, etc.) Accidents Traumatic brain injuries, brain tumors, and strokes can all cause hiccups. Hiccups can even arise from the internal, psychological brain due to grief, excitement, anxiety, stress, hysterical behavior, and shock. While psychogenic hiccups are rare, they occur in both children and adults.
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One-sentence summary -- Hiccup from bowel issues. Start hiccuping from a respiratory condition. Develop hiccups from the brain.


The artwork or objects that you plan to place inside of the shadow box frame needs to fit inside of it. Use a ruler or a tape measure to find the length and width of the item so you can make a shadow box frame that fits it.  Write down your measurements so you can easily remember them. For example, you could have a painting that measures 18 by 24 inches (46 by 61 cm) that you want to install inside of a shadow box frame. If you’re giving the shadow box as a gift, or you don’t know the dimensions of the artwork, choose a common shadow box measurement such as 10 by 10 inches (25 by 25 cm), 11 by 14 inches (28 by 36 cm), or 12 by 12 inches (30 by 30 cm). Purchase a sheet of plywood in good condition that is as close to your measurements as you can. Look for pre-cut sheets of plywood that fit the dimensions, or purchase a larger sheet that you can cut to size. You can find 1⁄4 inch (6.4 mm) thick plywood at your local hardware store or online. Use a ruler and trace the dimensions of the shadow box frame onto the thinner sheet of plywood that will serve as the backing. Then, use a circular saw to cut along the lines and cut out the plywood so it matches the measurements.  Use a pencil or marker to mark the dimensions on the board. Use the ruler to draw a straight line so you can cut along it with the saw. Buy a length of thicker plywood that you can measure and cut to size to build your shadow box frame. The thicker board will form the top, sides, and bottom of your frame, so cutting them from the same piece of plywood will ensure that they’re uniform and consistent. You can purchase plywood boards at hardware stores, at home improvement stores, and online. Measure the top or bottom of the plywood backing that you cut and then mark the measurements onto the 1 by 4 in (2.5 by 10.2 cm) plywood board. Use the circular saw to cut 2 segments from the board to form the top and bottom pieces of the frame.  You can also use a table saw or a hand saw to cut the board. You will end up with 1 sheet of thinner plywood and 2 lengths of the thicker plywood. Subtract the thickness of the top and bottom boards from the total length of the backing to find the length of your side boards. Then, cut them out of the 1 by 4 in (2.5 by 10.2 cm) plywood. The 2 top pieces will be the same length as the width of the plywood backing of the frame. The 2 sides will be slightly shorter than the length of the backing because of the top and bottom pieces. Use gentle, circular motions to lightly sand all of the pieces of wood to remove splinters and rough patches. Pay extra attention to the edges and the sides that were cut so the boards are even and consistent.  Wipe or blow off any sawdust from the surface of the wood when you’re done sanding. You can use an electric sander as well. Look for sandpaper at hardware stores and online.
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One-sentence summary --
Measure the item that you plan to place in the frame. Buy a piece of 1⁄4 inch (6.4 mm) thick plywood for the backing. Cut the plywood to size, if necessary. Get an 8 ft (2.4 m) board measuring 1 by 4 inches (2.5 by 10.2 cm). Cut the top and bottom pieces from the 1 by 4 in (2.5 by 10.2 cm) board. Subtract 1.5 inches (38 mm) from the length and cut the side pieces. Sand all of the pieces of wood with 180-grit sandpaper.