Question 1

How much protein does a 60kg person need per day?

Accepted Answer

A 60kg person needs 48–72g for maintenance, 72–96g for weight loss, and 96–132g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 60kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 60kg person needs ~114g/day. Spread across 3 meals, that is ~38g 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 60kg person who exercises moderately, aim for 84–108g/day. For strength training targeting muscle gain, 96–132g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	72–96g	28g	21g
Maintenance	48–72g	20g	15g
Muscle gain	96–132g	38g	29g
Athletic	84–108g	32g	24g

Protein Intake for 60kg

All Protein Targets for 60kg