Question 1

How much protein does a 75kg person need per day?

Accepted Answer

A 75kg person needs 60–90g for maintenance, 90–120g for weight loss, and 120–165g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 75kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 75kg person needs ~143g/day. Spread across 3 meals, that is ~48g 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 75kg person who exercises moderately, aim for 105–135g/day. For strength training targeting muscle gain, 120–165g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	90–120g	35g	26g
Maintenance	60–90g	25g	19g
Muscle gain	120–165g	48g	36g
Athletic	105–135g	40g	30g

Protein Intake for 75kg

All Protein Targets for 75kg