Question 1

How much protein does a 100kg person need per day?

Accepted Answer

A 100kg person needs 80–120g for maintenance, 120–160g for weight loss, and 160–220g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 100kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 100kg person needs ~190g/day. Spread across 3 meals, that is ~63g per meal — achievable with chicken, fish, or eggs at each meal.

Question 3

What protein foods are best for Singaporeans?

Accepted Answer

Top sources in Singapore: chicken breast (hawker chicken rice, ~30g per serving), eggs (2 large = ~14g), fish (fish soup = ~28g), tofu (100g firm = ~8g), and protein supplements from iHerb.

Question 4

Should protein intake change if I exercise?

Accepted Answer

Yes. For a 100kg person who exercises moderately, aim for 140–180g/day. For strength training targeting muscle gain, 160–220g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	120–160g	47g	35g
Maintenance	80–120g	33g	25g
Muscle gain	160–220g	63g	48g
Athletic	140–180g	53g	40g

Protein Intake for 100kg

All Protein Targets for 100kg