18 Protein-Packed Foods That Improve Metabolism

How much protein do you need? New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 gram of protein per kilogram of body weight, but several studies have found that 1 to 1.2 grams may be more protective against age-related muscle loss.

Use this formula from Caroline Apovian, MD, to determine the minimum amount of protein you should eat daily to offset muscle loss—and protect your metabolism—while you lose weight.

STEP 1: Estimate your ideal weight. "If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch," says Dr. Apovian. "For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat less than 82 grams of protein daily."

STEP 2: Ideal Weight (in pounds) / 2.2 = Ideal Weight (in kilograms)

STEP 3: Ideal Weight (in kilograms) x 1.5 = Daily Protein Goal (in grams)

Now that you know how much you need, check out these metabolism-boosting, protein-packed foods.

See the original article on Prevention here.

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