Protein is a macronutrient that plays a role in building and repairing tissues, producing enzymes and hormones, and supporting immune health. Many individuals aim for a specific daily protein intake, such as 118 grams, to support fitness or health goals. This article provides practical guidance on how to achieve this target.
Individual Protein Requirements
Daily protein needs vary based on factors like body weight, activity level, age, and health objectives. The Recommended Dietary Allowance (RDA) for sedentary adults is 0.8 grams per kilogram of body weight per day, serving as a minimum to maintain body tissues. Active individuals typically require more protein to support physical activity and muscle mass.
For those engaged in regular moderate-intensity exercise, protein needs can range from 1.2 to 1.5 grams per kilogram of body weight. Strength-trained athletes may benefit from 1.6 to 2.0 grams per kilogram, with some sources suggesting up to 2.2 grams for muscle building. An active person weighing 70-75 kilograms (154-165 pounds) would find 118 grams of protein to be within the recommended range for muscle growth, aligning with 1.6 to 1.7 grams per kilogram. This target also supports preventing muscle loss, especially during calorie restriction or as individuals age.
Protein-Rich Foods to Include
Incorporating a variety of protein-rich foods is an effective way to reach a daily protein target. Animal-based sources are complete proteins, providing all nine essential amino acids. For example, a 3-ounce serving of grilled chicken breast provides about 26 grams of protein. Lean beef offers about 25 grams per 100-gram serving, while 100 grams of salmon fillet contains around 22 grams.
Eggs are another versatile source, with one large egg providing about 6 grams of protein. The yolk contributes significantly to its protein content and other nutrients. Dairy products like Greek yogurt are rich in protein, with a 7-ounce (200-gram) container providing nearly 20 grams. Cottage cheese is also a good option, containing around 11 grams of protein per 100-gram serving.
Plant-based protein sources are also valuable for meeting protein goals. Tofu, made from soybeans, is a complete protein and provides about 10 grams of protein per 100 grams. Lentils offer about 9 grams of protein per 100 grams (½ cup cooked), and quinoa, a complete protein grain, contains about 8 grams per cooked cup. Nuts like almonds provide about 6 grams of protein per ounce, while a ½ cup of black beans contains 8 grams of protein.
Daily Meal Planning for 118 Grams
Distributing 118 grams of protein throughout the day across meals and snacks helps consistently meet this target. Incorporating protein into every meal is a practical strategy. For breakfast, consider scrambled eggs with spinach and feta, or a protein smoothie with protein powder and milk or yogurt, providing 13-27 grams of protein. Adding a side of cottage cheese can further boost protein.
Lunch can include a lean protein source like grilled chicken or fish, combined with vegetables and a carbohydrate. A chicken and pasta salad with ½ grilled chicken breast, greens, and pasta can contribute significantly to protein intake. An omelet rice bowl or a grilled chicken sandwich can provide 25-58 grams of protein. For dinner, a serving of lean beef or turkey with quinoa and roasted vegetables, or a chicken breast with mashed potatoes and green beans, can provide a substantial amount of protein, 40-70 grams or more.
Protein-rich snacks are useful for reaching the 118-gram target. Options include Greek yogurt, a protein bar, or a handful of almonds, adding 7-20 grams of protein per snack. Planning meals in advance and preparing protein sources like cooked chicken or hard-boiled eggs makes consistency easier. This approach helps ensure adequate protein intake to support bodily functions and fitness objectives.