Protein is the only portion of the Rosedale diet you must track, for a very good reason. You don't need to pour over each gram, but everyone has an optimal protein intake most conducive to health. It's important to stay within that range.
Each day, eat one gram of protein for every kilo of lean body mass (your body weight minus all body fat). The easiest way to calculate your recommended protein intake is to imagine your ideal body weight in kilograms and consume roughly one gram per kilo. Split the protein intake between your meals. Assuming three meals, you would eat 20g protein in each meal.
A male weighing 150lbs, would be approx 120lbs - 130lbs lean body mass. Converted to kilos its 55kg - 60kg. This is the daily recommended protein intake, in grams. Add 5 grams if you exercise or unusually muscular.
A female weighing 150lbs, would be approx 110lbs - 120lbs lean body mass. Converted to kilos its 50kg - 55kg. This is the daily recommendation of protein, in grams. Add 5 grams if you exercise or unusually muscular.
According to this calculation, my approximate protein requirements are:
50 grams - non-active days (days off)
60 grams - active days (skating / training)
Source: Dr Rosedale Health Plan - Protein