Innerbloom Protein Calculator
Why protein matters
Protein is the foundation of every cell in your body. It builds and repairs muscle tissue, supports your immune system, regulates hormones, and keeps you feeling fuller for longer. Yet most people consistently undereat it — especially as they get older or increase their activity.
Your protein needs shift depending on your sex, age, how active you are, and what you're working towards. Getting this right is one of the most impactful nutritional changes you can make.
Lean Up — preserve muscle while losing fat
Build Muscle — support hypertrophy & recovery
Maintain — protect what you've built
Performance — fuel training & endurance
Please enter your age and body weight to continue.
Your Daily Target
Recommended Daily Protein
–
grams per day
Per kg
—
g/kg target
Per Meal
—
across 3 meals
Age Group
—
adjustment applied
Quick protein sources reference
Chicken breast (100g)31g
Greek yoghurt (200g)20g
Salmon fillet (150g)36g
Eggs (2 large)13g
High-protein food sources
Build your intake from whole, nutrient-dense foods. Here's how different foods stack up — use these to hit your daily target.
Meat & Poultry
Chicken breast
100g cooked
31g
Turkey breast
100g cooked
29g
Lean beef mince
100g cooked
26g
Beef steak (sirloin)
150g cooked
38g
Pork tenderloin
100g cooked
26g
Chicken thigh
100g cooked
24g
Fish & Seafood
Salmon fillet
150g cooked
36g
Tuna (canned in water)
185g tin drained
44g
Cod fillet
150g cooked
32g
Prawns / shrimp
100g cooked
24g
Sardines (canned)
100g drained
25g
Mackerel fillet
120g cooked
27g
Eggs & Dairy
Whole eggs
2 large
13g
Greek yoghurt
200g
20g
Cottage cheese
200g
24g
Skyr / Icelandic yoghurt
170g
17g
Cheddar cheese
50g
13g
Milk (full fat)
300ml
10g
Plant-Based
Tempeh
100g
19g
Firm tofu
150g
17g
Lentils (cooked)
200g
18g
Chickpeas (cooked)
200g
15g
Black beans (cooked)
200g
15g
Edamame
150g
18g
Hemp seeds
30g
10g
Quinoa (cooked)
185g
8g
Snacks & Extras
Pumpkin seeds
30g
9g
Almonds
30g
6g
Peanut butter
2 tbsp (32g)
8g
Whey protein shake
1 scoop (30g)
24g
Innerbloom · nourish from within