The Protein Problem: Can We Eat 100g Consistently?
Experts say we need 1.5g per kg body weight of protein daily. Few can actually do it. Today’s post explores why and what might work better. Also, why you maybe overestimating your protein requirement?
👋 Hi, I’m Shan. I run Xandro Lab, a science-first longevity brand in Singapore.
Every Sunday, I write about what we are building, what I am learning, and the questions I keep wrestling with as someone working at the intersection of longevity, performance, and recovery.
If I look at everything people struggle with in health, protein quietly sits at the top. Not because people do not know it matters, but because almost no one I meet is actually getting the amount their body needs.
Experts say ‘eat more protein’, yet our meals keep shrinking in protein. Outside food is mostly carbs. Vegetarian and vegan meals are often even lower. Costs are rising, portions get smaller, and at the same time, every supermarket aisle is shouting protein. Shakes, bars, yogurts, everything has a number printed on it.
So what is real?
How much do we actually need?
Why do experts disagree so much?
And why does it feel almost impossible to reach even the moderate range through normal eating?
This is also something I have been struggling with. Experts quantify protein requirement at about 1.2 to 1.6 grams per kilogram of body weight. I am 65 kilos, so that makes my daily range around 80 to 105 grams. I rarely hit it.
Since 2021, I have been on intermittent fasting. Two meals a day, in a six to seven hour window. It has been one of the best habits I have ever built. I feel sharper and lighter. I run long distances, and I train frequently. I do not have to worry about weight. I was 80 kilos in 2021. Today I hover around 64 to 66. I can eat almost anything without thinking about weight gain.
But the downside is clear. Getting 100 grams of protein in two meals is difficult. On good days I hit maybe 70 grams. On other days, 50 or 60. I am not lazy or unaware. I just get tired of eating so much meat. Every lunch and dinner looks identical. Chicken, eggs, meat, sometimes fish, lentils or yogurt. My canteen aunty knows my order without asking. And because I focus so much on protein, my vegetables have gone down. I know that is not ideal.
So today, I want to unpack protein.
Today’s Reading
The Real Challenge
What Experts Say
The Fatigue Factor and Supplementation
How to Choose Your Target
What I Am Going To Do Next
Closing Thoughts
1. The Real Challenge
I’ve been on intermittent fasting for 4+ years now. Most days I eat between noon and 7 p.m. Two meals a day. Snacking in between is common during high stress days, although lately I have been able to control that quite well.
This system works best for me. I have tried other timings and routines, but this is by far the most productive one. I feel alert, my digestion is better, and my energy stays steady through the day. The only downside is protein. It becomes much harder to eat enough of it.
I need about 80–100 grams of protein daily. That is the number most experts recommend for my weight and activity level. I try to get it from food, but the volume required is huge. Once you break it down, the numbers are almost comical.
Here’s what 50 grams of different protein sources actually give you:
Chicken breast (grilled): about 16 grams of protein
Lean beef (cooked): around 13 grams of protein
Fish like salmon or white fish: usually 11–12 grams of protein
Firm tofu: roughly 6 grams of protein
Tempeh: around 9 grams of protein
Eggs: one egg is about 6 grams, so eight eggs to reach 50 grams
Greek yogurt (unsweetened): a 150 gram cup gives 6–8 grams of protein
Cooked lentils: around 5 grams of protein
Protein shake (around 30 grams powder): usually 20–25 grams of protein
Of these, I mostly eat chicken and eggs. Sometimes fish, lentils, or other meats. Yogurt is occasional. My everyday meals usually look something like this:
Half chicken, around 120–150 grams of meat = 36–50 grams of protein
A noodle or rice dish with fish or chicken = 100 grams of fish gives 20–25 grams protein, 100 grams of chicken gives around 30 grams
So on days when I am careful with my food choices, I get around 60–80 grams of protein. That is on the good days. Reaching 100 grams consciously is a task. I would need to add combinations of chicken, fish, eggs, yogurt, and meat in quantities that stop feeling natural after some time.
Most days I am eating outside and that does not help either. Meals in Singapore are built around carbs. Rice, noodles, sauces. Protein is usually a small portion on the side. Clean protein-heavy meals are limited.
The more I speak to people, the more I realise it is not just my problem. Even people who train regularly hit 70 to 90 grams on average. Most older adults I know barely cross 40 or 50 grams.
2. What Experts Say About Protein
Protein is one of those topics where everyone has an opinion, but almost no two experts speak from the same framework. Some look at longevity. Some look at muscle. Some look at metabolism. Some look at performance. Once you see that, the wide range of numbers makes sense.
Let’s start at the base.
The RDA: The Bare Minimum
The Recommended Dietary Allowance is 0.8 g/kg of body weight. This number exists to prevent deficiency. It is not built for training, recovery, metabolism, or aging well.
Singapore’s guidelines follow the same structure:
• Adults aged 18 to 49: around 0.8 g/kg
• Adults above 50: around 1.2 g/kg to counter age-related muscle loss
Almost every expert agrees that 0.8 g/kg is not enough for anyone who cares about:
• Muscle
• Strength
• Insulin sensitivity
• Body composition
• Healthy aging
So the real conversation happens above the RDA.
Before we go into expert views, here is an important distinction that almost never gets mentioned.
Protein Needs for Men vs Women
Many women think they need far less protein than men. This is not true.
The difference is usually in total body weight, not biological protein requirement.
The key drivers of protein needs are:
• Total body mass
• Lean body mass
• Training load
• Age
Women have smaller average lean mass, so their absolute protein number is lower. But on a per-kilogram basis, men and women need almost the same range.
The differences between men and women are less about biology and more about lean mass and life stage.
Now, let’s look at how experts look at protein.
Valter Longo: Protein and Longevity Risk
Longo’s world is shaped by cancer biology and long-term disease models.
He is cautious about protein because amino acids activate growth pathways like mTOR.
His recommendation:
• 0.7 to 0.8 g/kg if you are below 65
• Mostly plant protein
• Fish two or three times a week
• After 65, increase protein slightly to protect muscle
His priority is long-term disease prevention.
Peter Attia: Muscle as Longevity Currency
Attia sits at the opposite end of the spectrum. To him, muscle mass is the strongest predictor of healthy aging.
His guideline:
• Around 2.2 g/kg
• Spread across meals
• 30 to 50 grams of protein per meal
• Protein after workouts
• Prioritise high-quality protein sources
Attia thinks the RDA is far too low for anyone who trains regularly.
Huberman and Andy Galpin: Protein for Performance and Recovery
Their work looks at strength, recovery, hormones, and performance.
Their typical range:
• Around 2.0 to 2.2 g/kg
• Eat more protein earlier in the day
• Focus on leucine-rich sources
• Split intake across meals for better muscle protein synthesis
Rhonda Patrick: Muscle as a Metabolic Organ
Patrick connects longevity, metabolism, and performance.
Her focus points:
• 1.2 to 1.6 g/kg for most adults
• Older adults need around 0.4 g/kg per meal
• Active people can safely consume higher levels
• Sedentary people should be more cautious with excessive protein
Her core message: protein becomes harmful only when paired with inactivity.
Dr. Brad Stanfield: The Practical Middle
Stanfield aims for balance and long-term sustainability.
His guidance:
• 1.2 to 1.6 g/kg
• Enough to support muscle
• Low enough to minimise unnecessary growth signals
• More plant protein, fish, and moderate poultry
Alastair Hunt (Whole Health Practice): It Depends on Age and Activity
Alastair Hunt, who coaches and studies longevity here in Singapore, takes a very practical approach. His summary is one of the clearest I have seen.
His ranges:
• 0.8 g/kg for sedentary adults
• 1.0 to 1.2 g/kg for light to moderate activity
• 1.2 g/kg for adults over 50
• 1.6 g/kg for strength training and muscle gain
• 1.7 to 1.8 g/kg for endurance athletes
• Up to 2.2 g/kg for body recomposition or bodybuilding goals
• 20 percent extra for plant-based diets due to digestibility
His note that I like the most: Protein does not build muscle by itself. You must lift.
He also highlights that the majority of people in Singapore eat enough protein to survive, but not enough to thrive. You can read more at Daily Protein Intake. How Much Protein Do We Need
Why These Opinions Look So Different
Once you zoom out, the reason becomes obvious.
• Longo is optimising for cancer risk
• Attia is optimising for longevity through muscle
• Huberman and Galpin are optimising for performance
• Rhonda Patrick is optimising for metabolic health + muscle + healthy aging
• Stanfield is optimising for balance
They are not contradicting each other. They are talking about different outcomes, for different people, at different stages of life.
3. The Fatigue Factor and Why Supplementation Becomes Necessary
After reading all the expert views, the real problem comes back to something simple. Most people cannot eat that much protein consistently. Eating that volume of food every day is tiring and inconvenient.
I feel it myself. Two meals a day. A busy workday. Evening training. Eating huge portions of chicken or fish every day is not realistic. You stop looking forward to meals. You get bored of chewing. Even the healthiest person will struggle with that level of intake from whole foods alone.
And it is not only me. Most people in Singapore eat outside. Most meals are built around rice, noodles, sauces, and carbs. Protein is usually a supporting actor, not the main part of the plate.
So when experts say “just eat more protein,” they are not wrong, but they are not living your life.
Even people who train regularly barely reach 70 to 90 grams of protein from food. That is already a good day. For many older adults, even 50 grams is rare. Most of them are not blending whey shakes at home or weighing portions on a scale. My dad, my brother, many people I know in their forties and fifties, are not going to change their eating habits overnight.
This is where supplementation becomes helpful. To make the target possible.
A single scoop of protein gives 20 to 25 grams of high-quality protein without volume, chewing, or time. It reduces the stress of trying to pack everything into two or three meals. It also protects protein intake on days when appetite is low, meals are rushed, or training loads increase. (But protein powders also taste like chalk)
When I break down my own targets, even the moderate range needs support:
• 73 grams per day at 1.3 g/kg lean body mass
• 80 grams per day at 1.6 g/kg
• 123 grams per day at 2.2 g/kg
On most days, I hit 60 to 70 grams from food. The rest has to come from something simple.
This is also why I have now started experimenting with protein supplements seriously. We have been exploring new plant-based protein formats at Xandro. I used to think I could meet my needs through food alone. After four years of time-restricted eating and consistent training, I know I cannot. And most people in the real world cannot either.
So for most people, especially those eating two meals a day, the answer is not “eat more food.” The answer is “make it easier to hit your baseline.”
4. How to Choose Your Own Protein Target
With all the expert opinions and scientific ranges, the real question becomes simple. How much protein do you actually need for your life right now?
The easiest way to answer this is to stop chasing the perfect number and start thinking in ranges. Your target should match your age, your activity level, your goals, and the season of life you are in.
Before we go into numbers, there is one principle that makes everything clearer.
Always use lean body mass when calculating protein. Lean body mass is your weight minus fat. It is a cleaner way to set protein targets because men and women carry very different fat percentages on average.
Most men sit around 12 to 18 percent body fat. Most women sit around 25 to 35 percent. So a 50 kg woman with 30 percent body fat has a very different protein requirement from a 50 kg man with 15 percent body fat. The amount of muscle is different. Lean body mass solves this calculation problem instantly.
You can measure your lean mass using any BIA machine. Omron and Hume Health sell home devices. Most GPs have these machines too. And we are building one for next year.
Once you know your lean body mass, your protein range becomes very simple.
If your goal is basic health
Aim for 0.8 to 1.0 g per kg of lean mass. This keeps you out of deficiency. It is enough to support normal function. You can meet this with balanced meals and no supplements.
If you train two to three times a week
Aim for 1.0 to 1.2 g per kg of lean mass.
This covers most working adults who exercise regularly. It supports muscle maintenance and recovery. Most people can hit this with food and an occasional protein shake.
If you lift weights or play sports consistently
Aim for 1.2 to 1.6 g per kg of lean mass.
This is my preferred range for people who care about long term muscle and metabolic health. It is still realistic to follow. Most people will need protein one shake a day here.
If you do high volume or endurance work
Aim for 1.6 to 1.8 g per kg of lean mass.
HYROX, marathon training, long runs, or heavy strength cycles. Your repair and recovery needs increase, so your protein has to keep up.
If your goal is maximum muscle gain or body recomposition
Up to 2.2 g per kg of lean mass.
This is the range used by Attia, Huberman, and performance athletes. Most people do not need this. Benefits taper off quickly after 1.6 g/kg unless you have specific physique goals.
What These Numbers Look Like in Real Life
Here are three simple examples that make the math easy for both men and women, once you factor in different body fat percentages.
If you have around 50 kg of lean mass
Typical for many healthy women. Some men also fall here.
• 50 to 60 grams per day is maintenance
• 60 to 70 grams supports light training
• 70 to 80 grams supports lifting
• 80 to 90 grams is a high performance target
• 110 grams is the bodybuilding range
If you have around 60 kg of lean mass
Common for average sized active men. Some athletic women fall here.
• 60 to 72 grams for basic health
• 72 to 96 grams for lifting and sports
• 120 to 130 grams at the upper end
If you have around 80 kg of lean mass
Typical for larger athletes and strong men.
• 80 to 96 grams for health
• 96 to 128 grams for performance
• 160 grams if you are pushing the far extreme
The simplest rule
Pick a number you can follow for the next six months, not six days.
• If you train, start at 1.2 g/kg
• If you want a little more strength, move toward 1.4 to 1.6 g/kg
• Increase only if your training or goals make it necessary
The target that fits your appetite and schedule will always beat the target that looks perfect on paper.
5. What I Am Going To Do Next
Writing this made one thing clear. I have been under-consuming protein for years.
I have been training harder this year. More running. More strength work. More HYROX sessions. But my protein intake has stayed the same. Two meals a day. Mostly outside food. The cleanest thing I can find is chicken rice without the rice, or herbal chicken from the shop near my house. It helps, but it is not enough.
So here is what I am going to do.
I am going to start supplementing with protein deliberately. Not occasionally. Consistently. One scoop a day. On heavier training days, maybe two. I will still get most of my protein from food, but I am done pretending I can reach 80 to 100 grams naturally with my lifestyle. I want to train well, recover well, and age well. This is part of the equation.
This also aligns with what we are building at Xandro. We have been looking at new protein formats for months. Plant-based options that taste good, digest easily, and do not carry the heaviness or flavour fatigue that many people experience with traditional whey. I used to think I didn’t personally need it. Now I know better.
I am also going to track this properly. A simple two-week check: measure how I feel, how I recover, how I sleep, and whether my evening runs feel smoother. I have done enough experiments in my own health to know that consistency reveals answers quickly.
More importantly, I am doing this because I want to stay strong in my thirties, forties, fifties, and beyond. Muscle is one of the biggest predictors of healthy aging. It protects everything else. Joints, metabolism, energy, hormones. It is insurance.
And I think this is the part most people need to hear. You do not need to overhaul your diet. You do not need to triple your meal size. You do not need to eat chicken breast until you cannot look at it anymore. You just need a plan that removes friction.
For me, that starts with adding one shake a day. For someone else, it might be adding one more serving of fish, or choosing higher-protein meals when eating out.
Whatever your number is, choose the version that fits your life. The version that keeps you consistent. That is the real protein strategy.
6. Closing Thoughts
There is one thing I want to make clear before signing off.
Protein is important, but it is not the whole story. It is easy to fall into the trap of chasing efficiency. More protein. More supplements. More optimisation. A cleaner macro here, a purified compound there. But health is not built like that.
When you drink whey isolate, you are getting almost pure protein. That is useful. It solves a practical problem quickly. But it does not give you what real food gives. There is no fibre, no phytonutrients, no minerals, no antioxidants, and none of the small compounds that we still do not fully understand but know matter for long-term health.
This is why people tell you to eat fruits, vegetables, beans, and real food. They are not protein-rich, but they offer the rest of the equation. If you cut them out in the name of “optimising protein,” you win one battle but lose many others.
So I think the real question is not how much protein you can push into your day. The real question is how you want to meet your needs in a way that respects the bigger picture. You can use supplements when needed. You can fill the gaps. But the foundation should still be built on food. Whole meals. Vegetables. Fruits. Beans. Fish. Real ingredients.
We should not end up in a future where every nutrient gap is fixed by another bottle on the shelf. The goal is not to outsource your entire diet to powders and pills. The goal is to support your food habits, not replace them.
That’s it for this week. Thanks for reading again. It’s always a pleasure to write on Sundays.
Sometimes I wonder what is the point of writing, but every time I open this Substack, I feel proud of the last three years. I am going to treasure these pages for the rest of my life.
See you next Sunday! Cheers!
-Shan