Question 1

How much protein does a 50kg person need per day?

Accepted Answer

A 50kg person needs 40–60g for maintenance, 60–80g for weight loss, and 80–110g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 50kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 50kg person needs ~95g/day. Spread across 3 meals, that is ~32g 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 50kg person who exercises moderately, aim for 70–90g/day. For strength training targeting muscle gain, 80–110g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	60–80g	23g	18g
Maintenance	40–60g	17g	13g
Muscle gain	80–110g	32g	24g
Athletic	70–90g	27g	20g

Protein Intake for 50kg

All Protein Targets for 50kg