Question 1

How much protein does a 70kg person need per day?

Accepted Answer

A 70kg person needs 56–84g for maintenance, 84–112g for weight loss, and 112–154g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 70kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 70kg person needs ~133g/day. Spread across 3 meals, that is ~44g 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 70kg person who exercises moderately, aim for 98–126g/day. For strength training targeting muscle gain, 112–154g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	84–112g	33g	25g
Maintenance	56–84g	23g	18g
Muscle gain	112–154g	44g	33g
Athletic	98–126g	37g	28g

Protein Intake for 70kg

All Protein Targets for 70kg