Question 1

How much protein does a 55kg person need per day?

Accepted Answer

A 55kg person needs 44–66g for maintenance, 66–88g for weight loss, and 88–121g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 55kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 55kg person needs ~105g/day. Spread across 3 meals, that is ~35g 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 55kg person who exercises moderately, aim for 77–99g/day. For strength training targeting muscle gain, 88–121g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	66–88g	26g	19g
Maintenance	44–66g	18g	14g
Muscle gain	88–121g	35g	26g
Athletic	77–99g	29g	22g

Protein Intake for 55kg

All Protein Targets for 55kg