113g Protein Daily: Ultimate Guide to Intake and Meal Planning

Consuming 113 grams of protein daily is appropriate for active individuals and those looking to build or maintain muscle mass. This amount is particularly suitable for someone weighing approximately 140-170 pounds (64-77 kg) who engages in regular strength training, as it provides roughly 1.6-1.8g of protein per kg of body weight, which aligns with scientific recommendations for muscle growth.

For a sedentary adult, 113g may exceed requirements, while for larger bodybuilders or very active individuals, it might be the minimum needed. The key is spreading this protein across multiple meals throughout the day and choosing high-quality sources for optimal amino acid profiles.

Understanding Protein Needs and 113 Grams in Context

Before diving into how to consume 113 grams of protein, it's important to understand whether this amount is appropriate for your specific circumstances:

Standard Protein Recommendations

Protein recommendations vary based on several factors:

  • Minimum RDA (Recommended Dietary Allowance): 0.8g per kg of body weight (0.36g per pound)
  • Active individuals: 1.2-1.7g per kg (0.55-0.77g per pound)
  • Strength athletes/bodybuilders: 1.6-2.2g per kg (0.73-1.0g per pound)
  • During caloric deficit: Up to 2.3-3.1g per kg (1.0-1.4g per pound) to preserve lean mass

For context, 113g of protein would be:

  • The RDA for a 141kg (310lb) person
  • Appropriate for an active person weighing 66-94kg (145-207lbs)
  • Suitable for a strength athlete weighing 51-71kg (112-156lbs)

Protein Calculator: Is 113g Right for You?

Use this table to determine if 113g of protein is appropriate for your body weight and activity level:

Body Weight Sedentary (0.8g/kg) Active (1.4g/kg) Strength Training (1.8g/kg) Cutting/Weight Loss (2.2g/kg)
50kg (110lbs) 40g 70g 90g 110g
60kg (132lbs) 48g 84g 108g 132g
63kg (139lbs) 50g 88g 113g 139g
70kg (154lbs) 56g 98g 126g 154g
80kg (176lbs) 64g 112g 144g 176g
90kg (198lbs) 72g 126g 162g 198g

Note: The highlighted row shows where 113g aligns perfectly with recommendations.

Protein, Nitrogen Balance, and Muscle Building

Protein intake affects nitrogen balance in the body, which is crucial for building muscle:

  • Positive nitrogen balance: Required for muscle growth (anabolism) and occurs when protein intake exceeds breakdown
  • Neutral nitrogen balance: Maintenance state where intake equals breakdown
  • Negative nitrogen balance: Occurs during inadequate protein intake, leading to muscle loss (catabolism)

For many strength trainees and bodybuilders, 113g of protein helps maintain a positive nitrogen balance, supporting muscle protein synthesis and recovery, especially when distributed properly throughout the day.

Practical Guide: How to Consume 113g of Protein Daily

Consuming 113g of protein requires strategic meal planning. Here's a practical approach to incorporating this amount into your daily diet:

High-Quality Protein Sources

Understanding protein content in common foods helps plan your meals effectively:

Food Source Serving Size Protein Content Calories Cost Efficiency
Chicken Breast 100g (3.5oz) 31g 165 High
Whey Protein Powder 30g (1 scoop) 24g 120 High
Greek Yogurt 200g (7oz) 20g 130 Medium
Eggs 3 large eggs 18g 210 High
Salmon 100g (3.5oz) 25g 208 Low
Lean Beef 100g (3.5oz) 26g 200 Medium
Cottage Cheese 200g (7oz) 24g 160 High
Lentils (cooked) 200g (7oz) 18g 230 Very High
Tofu (firm) 100g (3.5oz) 17g 144 High
Tuna (canned) 100g (3.5oz) 25g 116 Very High

Sample Meal Plan for 113g Protein

Here's a practical meal plan that provides approximately 113g of protein:

Breakfast (7:00 AM): 28g Protein

  • 3 scrambled eggs (18g)
  • 1 slice whole grain toast (4g)
  • 100g Greek yogurt with berries (6g)
  • Black coffee

Mid-Morning Snack (10:00 AM): 10g Protein

  • 1 apple
  • 30g mixed nuts (almonds, walnuts) (6g)
  • 1 string cheese (4g)

Lunch (1:00 PM): 32g Protein

  • 100g grilled chicken breast (31g)
  • Large mixed salad with vegetables (1g)
  • 1 tablespoon olive oil and vinegar dressing
  • 1 medium sweet potato

Post-Workout Shake (4:00 PM): 24g Protein

  • 1 scoop (30g) whey protein powder (24g)
  • 1 banana
  • Water or almond milk

Dinner (7:00 PM): 29g Protein

  • 100g salmon fillet (25g)
  • 150g cooked quinoa (4g)
  • Steamed broccoli and carrots
  • Lemon and herbs for seasoning

Before Bed (9:30 PM): 12g Protein

  • 100g cottage cheese (12g)
  • Small handful of berries

Daily Total: Approximately 135g protein, 1,800-2,000 calories (adjustable based on individual needs)

Vegetarian Option for 113g Protein

For those following a plant-based diet, here's an alternative meal plan that provides approximately 113g of protein:

Breakfast: 30g Protein

  • Tofu scramble (150g firm tofu) (25g)
  • 1 slice whole grain toast with 1 tbsp peanut butter (7g)
  • Vegetables (spinach, tomatoes, peppers) (1g)

Mid-Morning: 15g Protein

  • Plant-based protein shake (15g)
  • 1 piece of fruit

Lunch: 24g Protein

  • Lentil soup (200g cooked lentils) (18g)
  • Mixed green salad
  • 100g hummus with vegetable sticks (6g)

Afternoon Snack: 12g Protein

  • 200g Greek-style plant yogurt (10g)
  • Mixed seeds (2g)

Dinner: 32g Protein

  • Tempeh stir-fry (150g tempeh) (20g)
  • 100g quinoa (cooked) (4g)
  • Stir-fried vegetables
  • 30g cashews (8g)

Daily Total: Approximately 113g protein, 1,900-2,100 calories

Benefits of Consuming 113g of Protein Daily

Maintaining a higher protein intake of 113g daily can offer numerous benefits, particularly for active individuals and those with specific fitness goals:

Muscle Development and Recovery

  • Enhanced Muscle Protein Synthesis: 113g of protein provides ample amino acids to stimulate muscle growth, especially when timed around workouts
  • Faster Recovery: Higher protein intake accelerates repair of exercise-induced muscle damage
  • Reduced Muscle Soreness: Adequate protein can minimize delayed onset muscle soreness (DOMS)
  • Preservation of Lean Mass: During caloric deficits, higher protein intake helps maintain muscle tissue while losing fat

Metabolic and Body Composition Benefits

  • Higher Thermic Effect: Protein has a higher thermic effect (20-30% of calories) compared to carbs (5-10%) and fat (0-3%), potentially boosting metabolism
  • Improved Satiety: Protein is more filling than carbohydrates or fats, helping control hunger and potentially reducing overall calorie intake
  • Blood Sugar Regulation: Protein helps stabilize blood glucose levels, potentially reducing cravings and energy fluctuations
  • Fat Loss Support: Higher protein diets have been associated with greater fat loss during weight reduction programs

Health and Functional Benefits

  • Bone Health Support: Adequate protein intake is essential for maintaining bone density
  • Immune Function: Protein is necessary for the production of antibodies and immune system components
  • Enzyme and Hormone Production: As the building blocks for enzymes and many hormones, adequate protein ensures optimal biochemical function
  • Tissue Maintenance: Higher protein intake supports repair and maintenance of all body tissues, particularly important during aging

Research on Higher Protein Intakes

Scientific research supports several benefits of higher protein intake like 113g daily:

  • A 2018 meta-analysis in the British Journal of Sports Medicine found that protein supplementation significantly increased strength and muscle size gains when combined with resistance training
  • Research published in the American Journal of Clinical Nutrition showed that higher protein intake (1.6g/kg and above) was associated with greater preservation of lean mass during weight loss
  • Studies in the Journal of the International Society of Sports Nutrition suggest that distributing protein intake evenly throughout the day (20-30g per meal) optimizes muscle protein synthesis compared to consuming the same amount in fewer, larger servings

Optimizing a 113g Protein Diet

Beyond simply hitting your 113g protein target, these strategies can help you maximize benefits and minimize potential drawbacks:

Protein Timing and Distribution

How you distribute 113g of protein throughout the day matters:

  • Even Distribution: Aim for 20-40g of protein per meal across 3-5 meals for optimal muscle protein synthesis
  • Pre-Workout: Consider consuming 20-25g of protein 1-2 hours before training
  • Post-Workout: Consume 25-40g of protein within 2 hours after training to support recovery
  • Before Sleep: 30-40g of slow-digesting protein (casein or cottage cheese) before bed can support overnight recovery

Research suggests that spacing protein intake every 3-4 hours optimizes muscle protein synthesis compared to the same amount in fewer, larger meals.

Protein Quality Considerations

Not all protein sources are equal in terms of amino acid composition and digestibility:

Complete Proteins (Contain all essential amino acids)

  • Animal sources: meat, poultry, fish, eggs, dairy
  • Some plant sources: quinoa, soy, hemp
  • Higher in leucine, which is key for muscle protein synthesis

Incomplete Proteins (Missing one or more essential amino acids)

  • Most plant proteins except those listed above
  • Can be combined strategically for complete amino acid profiles
  • Examples: rice + beans, nut butter + whole grain bread

For optimal results, prioritize high-biological-value proteins and ensure adequate leucine intake (2.5-3g per meal) to maximize muscle protein synthesis. Vegetarians and vegans may need to be more strategic in protein combining or consider higher total intake.

Practical Implementation Tips

  • Meal Prep: Prepare protein sources in bulk (grilled chicken, hard-boiled eggs, etc.) for convenient access throughout the week
  • Protein-First Strategy: Build meals around protein sources, then add carbohydrates and fats as needed
  • Tracking Tools: Use nutrition apps to monitor daily protein intake until you develop a reliable routine
  • Smart Supplementation: While whole foods should provide most of your protein, supplements can help reach targets when needed
  • Hydration: Increase water intake with higher protein consumption to support kidney function
  • Fiber Focus: Ensure adequate fiber intake (30g+ daily) to support digestive health with higher protein consumption

Considerations and Potential Concerns

While 113g of protein is appropriate for many active individuals, there are important considerations to be aware of:

Health Considerations

  • Kidney Function: For healthy individuals, 113g of protein is unlikely to cause kidney issues. However, those with existing kidney disease may need to restrict protein intake
  • Digestive Comfort: Suddenly increasing protein intake can cause digestive discomfort. Gradual increases and digestive enzymes may help
  • Hydration Needs: Higher protein intake requires increased water consumption to support optimal kidney function
  • Nutrient Balance: Ensure that focusing on protein doesn't lead to neglecting other important nutrients like fiber, vitamins, and minerals

Common Mistakes to Avoid

  • Overemphasizing Supplements: Relying too heavily on protein supplements rather than whole food sources
  • Neglecting Protein Quality: Focusing only on protein quantity without considering amino acid profiles and digestibility
  • Poor Timing: Consuming most protein in one or two large meals rather than distributing throughout the day
  • Ignoring Individual Differences: Not adjusting protein intake based on personal factors like body weight, activity level, and goals
  • Excessive Intake: Consuming significantly more protein than needed without corresponding training stimulus

Who Should Consider Different Protein Levels

A 113g protein intake may not be appropriate for everyone:

  • Smaller Individuals: Those weighing less than 60kg (132lbs) may need less than 113g daily, even with active lifestyles
  • Sedentary People: Without regular exercise, especially resistance training, this protein level may be excessive
  • Kidney Disease Patients: Those with kidney disease should consult healthcare providers about optimal protein intake
  • Larger Athletes: Individuals weighing over 90kg (198lbs) with intense training regimens may need more than 113g

Frequently Asked Questions

Can consuming 113g of protein help with weight loss?

Yes, a higher protein intake of 113g can significantly support weight loss efforts through several mechanisms. Protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it. Research shows protein is highly satiating, helping reduce hunger and overall calorie intake. For someone weighing around 70kg (154lbs), 113g represents about 1.6g/kg of body weight, which studies have shown helps preserve lean muscle mass during caloric deficits. This muscle preservation is crucial as it helps maintain metabolic rate during weight loss. To maximize these benefits, distribute your 113g of protein throughout the day and combine it with a moderate caloric deficit and regular exercise, particularly resistance training.

Is it hard on the kidneys to consume 113g of protein daily?

For individuals with healthy kidney function, consuming 113g of protein daily is unlikely to cause kidney problems. Multiple studies, including a 2018 review in the Journal of Nutrition and Metabolism, have found no evidence that high protein intakes negatively affect kidney function in healthy adults. However, those with existing kidney disease or dysfunction should consult with healthcare providers, as they may need to restrict protein intake. To support kidney health while consuming 113g of protein, ensure adequate hydration (aim for at least 3 liters of water daily), obtain protein from diverse sources rather than exclusively animal products, and include plenty of fruits and vegetables in your diet to help buffer acid load. Regular kidney function testing is prudent if you maintain high protein intake long-term.

Should I consume 113g of protein on rest days as well as training days?

Yes, maintaining your 113g protein intake on rest days is just as important as on training days. Muscle repair and growth processes continue for 24-48 hours after exercise, making protein equally crucial on non-training days. Research published in the Journal of the International Society of Sports Nutrition suggests that consistent daily protein intake supports better overall muscle adaptation compared to fluctuating intake. While the timing may be less critical on rest days (without the workout window to consider), maintaining the same overall quantity and distribution pattern helps establish metabolic consistency. This approach supports ongoing recovery, prevents potential muscle breakdown, and maintains the metabolic benefits of higher protein intake. If your activity level is significantly lower on rest days, you might reduce total calories from carbohydrates and fats while keeping protein constant at 113g.

How can I tell if I'm properly digesting and utilizing 113g of protein?

Several indicators can help determine if you're properly digesting and utilizing 113g of protein daily. Positive signs include steady energy levels throughout the day, appropriate hunger levels between meals, good workout recovery with minimal prolonged soreness, and progress toward your body composition goals (muscle gain or fat loss depending on your objective). Digestive comfort is another key indicator—if you experience excessive bloating, gas, or digestive discomfort, you may need to adjust protein sources, timing, or slowly increase intake. Some individuals benefit from digestive enzymes, particularly when increasing protein consumption. Watch for improved performance and recovery in your workouts over time, as well as positive changes in body composition measurements. If these indicators are trending positively, you're likely utilizing your protein intake effectively.

Does cooking method affect the protein quality in foods?

Yes, cooking methods can significantly impact protein quality and bioavailability. Gentle cooking methods like poaching, steaming, and sous vide tend to preserve protein quality better than high-heat methods such as deep frying or charring, which can damage amino acids through Maillard reactions and oxidation. Overcooking proteins, particularly at high temperatures, can reduce digestibility and create compounds that may be less beneficial. For optimal protein utilization when consuming 113g daily, use moderate cooking temperatures when possible, avoid charring meats, consider moist-heat cooking methods for tougher cuts of meat to improve digestibility, and incorporate some raw protein sources (like Greek yogurt) where appropriate. A variety of cooking methods across your protein sources helps ensure you're getting the most nutritional benefit from your 113g daily intake.