What is a good % of protein for the day?
 

any suggestions?

I personally try to get 30% of my calories from protein. A general rule is .5 to 1.0 gram of protein per pound of LEAN body weight. You can stretch this to 1.5 grams if you are weight training heavy.

I think that is good advice! :]

If you eat more protein than you need, your body will convert it to glucose. This metabolic pathway is less efficient than carbohydrate metabolism, which is why you can eat the same amount of calories on Atkins but lose more weight-your body is putting a lot more resources into processing protein for fuel. This also produces more metabolic byproducts which your kidneys have to filter out, which is where people who don't do the diet right can get into trouble. I find I do best at 30% protein, 30% fat, 40% carbs but that's hard to do, and every body works differently. If I at least get protein at/above 25% and carbs at/below 50%, I'm happy.