These Protein-Rich Foods Will Light Your Metabolism on Fire

Nutritionists and doctors know that our metabolism-the rate at which we burn calories-is largely out of our hands, being that it's determined by our age, height, and genes. However, they also know a few sneaky ways to ramp up the body's energy use and increase metabolism. One is exercise, and the other is eating the right foods. Protein, in particular, is one nutrient that could help boost your metabolism. "Because protein is more difficult for the body to break down and digest than other nutrients, it can increase postmeal calorie burn by as much as 35%," says Los Angeles–based dietitian Patricia Bannan, author of Eat Right When Time Is Tight.

How much protein do I need?

The current recommended daily allowance of protein is 0.8 g of protein per kilogram of body weight, but several studies have found that eating more of it may help protect against age-related muscle loss. Caroline Apovian, MD, an obesity researcher and professor of medicine at the Boston University School of Medicine, suggests using this formula 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 g of protein daily."

STEP 2: Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)

STEP 3: Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)

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