Protein
How Much Protein Do You Need Per Day? A Guide for Singapore Gym-Goers
By Best Nutrition - Singapore · · 2 min read
Quick answer
Most active adults who train regularly do well on about 1.4 to 2.0 grams of protein per kilogram of body weight per day, split across three to five meals of roughly 20 to 40 grams each. A 70 kg person training for muscle would aim for about 100 to 140 grams per day. Protein shakes are a convenient way to close the gap when meals fall short.
Daily protein targets
Sports nutrition research commonly recommends around 1.4 to 2.0 g of protein per kg of body weight per day for people who exercise regularly. Sedentary adults need less, while people in a calorie deficit who want to keep muscle often aim for the upper end of that range.
- 60 kg person: about 85 to 120 g per day
- 70 kg person: about 100 to 140 g per day
- 80 kg person: about 110 to 160 g per day
Protein in common Singapore meals
Hawker meals can be protein-light once you account for the rice and noodles. As a rough guide, a plate of chicken rice may provide around 25 to 30 g of protein, a fish soup with extra fish around 25 to 35 g, and two eggs around 12 g. Adding an extra portion of meat, tofu or eggs is an easy upgrade.
Where a protein shake fits
One scoop of Gold Standard Whey provides 24 g of protein for around 120 calories. It is useful after training, at breakfast when you are rushing, or as a snack instead of something sugary. Plant-based eaters can use LAC Pea Protein in the same way.
Shakes should complement real food, not replace it. Aim to get most of your protein from whole foods and use supplements to make your target easier to hit.
Spread it through the day
Your body uses protein best when it is spread across the day. Aim for a protein source at every meal rather than one very large serving at dinner.
Frequently asked questions
Can you eat too much protein?
Healthy adults generally tolerate high protein intakes well, but people with kidney disease or other medical conditions should follow their doctor’s advice.
Should I take a protein shake on rest days?
Yes, if you are not hitting your daily protein target through food. Muscle repair continues on rest days.
This article is for general information only and is not medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. Speak with a doctor or qualified healthcare professional before starting a supplement, especially if you are pregnant, nursing, under 18, taking medication or managing a medical condition.
