A person should consume twice the recommended daily amount of protein, according to Elizabeth Narins of Women's Health. This can be calculated by multiplying a person's weight by 0.36 and doubling the final amount. The resulting number represents the amount of protein a person should consume daily, in grams.
There is a fine line that dieters should follow when eating protein for optimum weight loss results, explains Narins. A study from The FASEB Journal found that people who ate the recommended daily amount of protein lost the least amount of fat compared to two additional groups who were given double and triple the recommended daily amount of protein. The group who received twice the recommended daily amount burned the highest amount of fat, which comprised 70 percent of their total weight loss. This seems to suggest that eating too little or too much protein can stall fat loss. Protein intake should be slightly raised for people who train athletically, are pregnant, are breastfeeding or are elderly. Narins suggests accounting for the increase in calories by decreasing carbohydrate and fat intake to avoid overall weight gain.
To obtain more protein, WebMD recommends eating lean meats, eggs, low-fat dairy, nuts, seafood and soy, which are rich in nutrients and have low amounts of saturated fat. It is best to eat a variety of protein sources to ensure that the diet is nutritionally diverse, and it's also important to complement one's diet with healthy carbohydrates and fats, such as fruits, whole grains, fish and seeds.