Question 1

How much protein does a 85kg person need per day?

Accepted Answer

A 85kg person needs 68–102g for maintenance, 102–136g for weight loss, and 136–187g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 85kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 85kg person needs ~162g/day. Spread across 3 meals, that is ~54g 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 85kg person who exercises moderately, aim for 119–153g/day. For strength training targeting muscle gain, 136–187g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	102–136g	40g	30g
Maintenance	68–102g	28g	21g
Muscle gain	136–187g	54g	41g
Athletic	119–153g	45g	34g

Protein Intake for 85kg

All Protein Targets for 85kg