Question 1

How much protein does a 95kg person need per day?

Accepted Answer

A 95kg person needs 76–114g for maintenance, 114–152g for weight loss, and 152–209g for muscle gain per day according to ISSN guidelines.

Question 2

How many meals does a 95kg person need to hit protein targets?

Accepted Answer

For muscle gain, a 95kg person needs ~181g/day. Spread across 3 meals, that is ~60g 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 95kg person who exercises moderately, aim for 133–171g/day. For strength training targeting muscle gain, 152–209g/day is optimal.

Goal	Daily protein	Per meal (3×)	Per meal (4×)
Weight loss	114–152g	44g	33g
Maintenance	76–114g	32g	24g
Muscle gain	152–209g	60g	45g
Athletic	133–171g	51g	38g

Protein Intake for 95kg

All Protein Targets for 95kg