Protein Intake Guideline
Exclusive for EEx-Life Members Only
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Protein needs are not one-size-fits-all and they vary significantly based on a person's activity level, age, and health goals.
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However, for recreational active such as exercises 2-3 times per week for general health, the recommended protein intake is 1-1.2g/kg.
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General Formula: Daily Protein (grams) = Body Weight (kg) × Protein Factor (g/kg)
🧮 Daily Protein Estimation Example
A 50 kg recreationally active female needs about 1 g protein × 50 kg = 50 g protein/day
Quick rule to make it practical in daily life:
Weight ÷ 10 + 2 = number of protein portions/day
50kg ÷ 10 + 2 = 7 portions
Each portion ≈ 7 g protein
A 50 kg recreationally active female can aim for 7 portions (~50 g total protein) per day.
Use palm or fist size as a simple guide to estimate your protein intake.
In order to achieve 7 portion (7P) of protein, below is a few suggestions:
Option A:
1P = 1 sachet of SoyGreen
1P = 1 hard boiled egg
1P = 1 palm of tofu (≈ 60 g)
1P = 1 palm of chicken (≈ 40–50 g cooked)
1P = 1 palm of Salmon (≈ 50 g)
1P = 1 small palm of almonds or cashew nuts (≈ 20–25 g)
1P = 1 cup of cooked lentils (≈ 150 g)
Option B:
1P = 1 sachet of SoyGreen
2P = 1 sachet of SoyPro
1P = 1 hard boiled egg
1P = 1 palm of tofu (≈ 60 g)
1P = 5–6 medium pieces of shrimp or prawns
1P = ½ palm lean beef or park (≈40 g cooked)