Question 1

How much protein does a 90kg person need per day?

Accepted Answer

A 90kg person needs 72–108g for maintenance, 108–144g for weight loss, and 144–198g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 90kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 90kg person needs ~171g/day. Spread across 3 meals, that is ~57g 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 90kg person who exercises moderately, aim for 126–162g/day. For strength training targeting muscle gain, 144–198g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	108–144g	42g	32g
Maintenance	72–108g	30g	23g
Muscle gain	144–198g	57g	43g
Athletic	126–162g	48g	36g

Protein Intake for 90kg

All Protein Targets for 90kg