Question 1

How much protein does a 65kg person need per day?

Accepted Answer

A 65kg person needs 52–78g for maintenance, 78–104g for weight loss, and 104–143g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 65kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 65kg person needs ~124g/day. Spread across 3 meals, that is ~41g 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 65kg person who exercises moderately, aim for 91–117g/day. For strength training targeting muscle gain, 104–143g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	78–104g	30g	23g
Maintenance	52–78g	22g	16g
Muscle gain	104–143g	41g	31g
Athletic	91–117g	35g	26g

Protein Intake for 65kg

All Protein Targets for 65kg