How much protein you need ah?
Punch in your details and we'll estimate your daily protein target — plus show you what that looks like in real hawker food. No sign up needed lah.
Your daily protein target
78–104grams / day
Aim for around 91g a day. Spread it across your meals — confirm easier to hit.
That's roughly, in real food:
- 🍗 3× Chicken breast (1 palm, ~100g)
- 🍚 4× Hainanese chicken rice (1 plate)
- 🥚 15× Large egg
- 🧊 8× Tau kwa / firm tofu (100g)
How we count
We use widely-cited ranges: about 0.8g/kg for sedentary maintenance, 1.2–1.6g/kg for active folks, and 1.6–2.2g/kg when you're building muscle or cutting weight while keeping muscle. This is a general estimate, not medical advice — got kidney issues or special condition, check with a doctor or dietitian first, ok?
Protein questions people always ask
- How much protein do I need per day?
- For most people it lands between 1.2g and 2.2g per kilogram of bodyweight per day, depending on how active you are and whether you're maintaining, building muscle or losing fat. A sedentary adult may only need around 0.8–1.2g/kg. For a 65kg person that's roughly 78g to 143g a day.
- Is protein powder necessary to hit my target?
- No. Protein powder is convenient concentrated food, not a requirement. Eggs, chicken, fish, tofu, tempeh, dhal and dairy will get almost anyone to their target. Powder just helps when you're busy or short on appetite.
- Can I get enough protein from hawker food in Singapore?
- Yes. Fish soup, yong tau foo, chicken rice, economic rice with two meats and nasi padang all deliver 20–35g of protein per meal. Ordering an extra egg or asking for more meat is usually enough to close the gap.
- Is high protein bad for your kidneys?
- For people with healthy kidneys, higher protein intake in the ranges above has not been shown to cause kidney disease. If you already have chronic kidney disease or have been told to limit protein, your target must come from your doctor or a renal dietitian instead.
- Do older adults need more protein?
- Generally yes. Muscle becomes less responsive to protein with age, so many experts suggest around 1.0–1.2g per kg per day for healthy older adults, with roughly 25–30g at each meal rather than scattered snacking.
- Does it matter when I eat my protein?
- Far less than the total. Hitting your daily target matters most. Spreading it across three or four meals is slightly better than one huge serving, but the 30-minute post-workout window is largely a myth.