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
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.