Question 1

How much protein does a 80kg person need per day?

Accepted Answer

A 80kg person needs 64–96g for maintenance, 96–128g for weight loss, and 128–176g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 80kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 80kg person needs ~152g/day. Spread across 3 meals, that is ~51g 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 80kg person who exercises moderately, aim for 112–144g/day. For strength training targeting muscle gain, 128–176g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	96–128g	37g	28g
Maintenance	64–96g	27g	20g
Muscle gain	128–176g	51g	38g
Athletic	112–144g	43g	32g

Protein Intake for 80kg

All Protein Targets for 80kg