Here’s one example of how a person could include 115g of protein in their diet, split across 4 meals.
Protein is beneficial for:
Muscle protein synthesis, the creation of new muscle tissue and muscle recovery from training.
Maintaining muscle mass when dieting.
For some, satiety.
General tissue repair in the body.
Protein intake to aid in those outcomes could be anywhere between 1.5-2.2g per kg bodyweight, even up to 3.3g per kg bodyweight in some more extreme/ advanced situations.
This is individual dependent, hence why a range is given here over a set figure. Factors affecting protein intake are:
Age
Gender
Training type & duration
Caloric intake (deficit, maintenance, surplus)
Dietary preferences (vegan vs. omnivorous)
For someone weighing 65kg this looks like 97-143g protein per day.
If weight loss is your primary goal and you do a bit of gym stuff too then 2.2g / kg is likely more than you really need to consume at this time.
If you’re big into training (on a good program) and want to maximise recovery then 2.2g / kg may be a more useful option.
Ideally we would:
Split our intake of protein across several meals rather than eat it all in one go.
Ensure there is 20g+ of animal protein present in each meal.
Take 3-6 hour breaks between protein containing meals.
Protein intake for the day trumps protein timing so it you are’t currently hitting your daily intake goal then focus on this before attempting to micro manage the amount of complete protein you consume in each meal.
Notes:
This is general advice for those who exercise with muscle gain in mind.
This is not a meal plan.
For those with obesity these multipliers will give higher protein targets than necessary. Body weight could be substituted for lean body mass in the calculation to give a lower figure.