On low - protein foods , 90 % of proteins are counted as body weight vs. 10 % on high - protein . David Heber , M.D. , director of the UCLA Center for Human Nutrition , in Los Angeles , says most people should get about 20 % of their total calories from protein . Federal recommendations for protein may not be enough to maintain muscle mass . Focus on white meat , ocean - caught fish , Greek yogurt , and nonfat cottage cheese .
On low - protein foods , 90 % of proteins are counted as body weight vs. 10 % on high - protein . Federal recommendations for protein may not be enough to maintain muscle mass . Focus on white meat , ocean - caught fish , Greek yogurt , and nonfat cottage cheese .