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My 2000 4x4 uses just over 4 quarts of the 75-140 and a pint of the ford friction modifier. The only other company that makes the 75-140 that I can find is royal purple. I don't think anything but full synthetic would be a wise choice, especially since it's fully synthetic stock. Good luck.
You don't really have to "measure" because you're supposed to fill it to the bottom of the fill hole for the Sterling 10.25" and 10.5". Buy 5 quarts and if you have any left return it. I would recommend synthetic and not a blend since it stays in there for so long. I'm assuming you're removing the diff cover. That seems to be the only way to get ALL the old stuff out.