ISSN Guidelines · Singapore
Protein Calculator
Enter your body weight and goal to find your daily protein target. Results include a per-meal breakdown and a Singapore hawker food protein guide.
ISSN Protein Guidelines by Goal
| Goal | Protein/kg | For 65kg person | For 80kg person |
|---|---|---|---|
| Weight loss | 1.2–1.6g | 78–104g | 96–128g |
| Maintenance | 0.8–1.2g | 52–78g | 64–96g |
| Muscle gain | 1.6–2.2g | 104–143g | 128–176g |
| Athletic perf. | 1.4–1.8g | 91–117g | 112–144g |
Protein in Singapore Hawker Food
Common dishes ranked by protein content — standard hawker portions
| Dish | Protein | Calories |
|---|---|---|
| Satay (chicken, 6 sticks) | 36g | 348 kcal |
| Chicken Rice (steamed) | 35g | 515 kcal |
| Bak Kut Teh (pork ribs) | 34g | 380 kcal |
| Grilled Chicken (breast, 100g) | 31g | 165 kcal |
| Nasi Lemak (with chicken wing) | 28g | 640 kcal |
| Fish Soup (sliced fish) | 28g | 295 kcal |
| Laksa | 26g | 589 kcal |
| Prawn Mee Soup | 24g | 435 kcal |
| Char Kway Teow | 22g | 744 kcal |
| Yong Tau Foo (soup, 6 pieces) | 18g | 300 kcal |
| Soft-boiled Eggs (2 eggs) | 12g | 130 kcal |
| Braised Tofu (100g) | 8g | 80 kcal |
Sources: HPB Energy & Nutrient Composition of Food, Singapore Food Agency. Values are estimates — portions vary by stall.
Frequently Asked Questions
Is plant-based protein as effective as whey for muscle gain?
Plant proteins can support muscle gain when consumed in sufficient amounts and combined to ensure complete amino acid profiles. Leucine content is the primary driver of muscle protein synthesis — whey has a slight edge here, but soy and pea protein are the closest plant-based equivalents.
When should I eat protein for best results?
Distributing protein evenly across 3–4 meals (25–40g per meal) maximises muscle protein synthesis. Consuming 20–40g of protein within 2 hours post-exercise is beneficial. A slow-digesting protein (casein/cottage cheese) before bed may support overnight recovery.
Can eating too much protein be harmful?
For healthy adults without kidney disease, high protein intake (up to 2.5g/kg) is generally safe. Evidence for kidney harm in healthy individuals is weak. However, excessive protein (>3g/kg) offers no additional benefit and displaces other important nutrients.
What protein sources are best for Singaporeans?
Budget-friendly Singapore sources include: chicken breast (cheap in hawker centres), eggs (excellent value), tofu and tempeh (plant-based, affordable), fish and seafood. Premium options: iHerb whey protein, plant-based protein powders.