Nutrition Guide
How Much Protein Do I Need Per Day?
Last updated: April 2026 · Based on ISSN Guidelines & HPB Singapore
Protein Requirements by Goal
The right amount of protein depends on your body weight, goal, and activity level. The International Society of Sports Nutrition (ISSN) provides the most widely cited evidence-based guidelines for protein intake:
| Goal | g per kg/day | 60 kg person | 75 kg person |
|---|---|---|---|
| General health (sedentary) | 0.8–1.0 g/kg | 48–60 g | 60–75 g |
| Weight loss / cutting | 1.2–1.6 g/kg | 72–96 g | 90–120 g |
| Muscle gain / bulking | 1.6–2.2 g/kg | 96–132 g | 120–165 g |
| Athletic performance | 1.4–1.8 g/kg | 84–108 g | 105–135 g |
Getting Protein from Singapore Hawker Food
You don't need protein shakes to hit your daily target. Singapore hawker centres offer excellent protein sources at every meal:
| Hawker Dish | Protein (approx.) |
|---|---|
| Chicken rice (1 plate) | ~35 g |
| Fish soup (1 bowl) | ~28 g |
| Char kway teow (1 plate) | ~12 g |
| Tofu (100 g) | ~8 g |
| Satay chicken (3 skewers) | ~18 g |
| Nasi lemak with chicken | ~25 g |
| Mee goreng (1 plate) | ~14 g |
| Egg (1 large) | ~6 g |
Protein and Weight Loss
Higher protein intake during a calorie deficit helps preserve muscle mass — which would otherwise be broken down for energy. Aim for at least 1.2–1.6 g/kg during weight loss to minimise muscle loss.
Protein is also the most satiating macronutrient — keeping you fuller for longer, which makes it easier to stick to your calorie target. Use the Macro Calculator to split your daily calories into protein, carbs, and fat targets.
Frequently Asked Questions
How much protein do I need to build muscle?
The ISSN recommends 1.6–2.2 g of protein per kg of body weight per day for muscle gain. A 70 kg person should aim for 112–154 g per day. Spread this across 3–4 meals of roughly 35–40 g each for optimal muscle protein synthesis.
Can I get enough protein from plant-based foods in Singapore?
Yes. Tofu, tempeh, edamame, lentil soup, and nuts are all good plant-based protein sources available in Singapore hawker centres and supermarkets. You may need to eat a wider variety to ensure complete amino acid profiles.
Is it safe to eat a lot of protein?
For healthy adults, intakes up to 2.2 g/kg/day are well-tolerated. Higher intakes do not cause kidney damage in people with healthy kidneys. If you have kidney disease, consult your doctor before increasing protein.
How much protein do I need if I only want to maintain weight?
For weight maintenance with light activity, 0.8–1.2 g/kg/day is sufficient. Singapore HPB recommends at least 0.8 g/kg for sedentary adults. If you exercise regularly, aim for 1.2–1.4 g/kg.
Calculate Your Protein Target
Enter your weight and goal for a personalised daily protein target with per-meal breakdown.
Protein Calculator →