bloomFree Protein Calculator
Your daily protein target in grams, from the same engine that builds Bloom plans. Based on your weight, height, age and goal.
Everything is calculated right here in your browser. Nothing is sent or stored.
That is about 1.8 g per kilogram of body weight.
These numbers are educational estimates, not medical advice. Listen to your body and check in with a professional for anything serious.
How we calculate it
Your goal sets the rate: 1.6 g per kg to maintain, up to 2.2 for recomposition. Above a BMI of 28 we calculate from an adjusted reference weight so the target stays realistic. From age 50 the target rises a little, because older muscles need more protein to hold on (PROT-AGE study group, 2013).
What the research says
A 2018 meta-analysis in the British Journal of Sports Medicine found muscle growth benefits plateau around 1.6 g of protein per kg per day, with little extra gain beyond 2.2. Bloom keeps every target inside this evidence-based range.
What that looks like on a plate
- Chicken breast, 100 g cooked31 g
- One large egg6 g
- Greek yogurt, 200 g20 g
- Cooked lentils, 200 g18 g
A number is not dinner yet.
The Bloom Plan turns your protein target into an actual week of food: a 7-day meal plan with exact grams and prep steps, plus your training week. One-time €8.88, yours forever.
Common questions
How much protein do I need to build muscle?
About 1.6 grams per kilogram of body weight per day, with little extra benefit beyond 2.2 (a 2018 meta-analysis in the British Journal of Sports Medicine). This calculator applies that range to your goal, so the number above is your practical answer.
Can I eat too much protein?
For healthy people, intakes in this calculator's range show no evidence of harm. More is mostly just unnecessary. If you have a kidney condition, ask your doctor before raising protein. And protein calories still count: overshooting your calorie target slows any goal.
Does protein help with weight loss?
Yes, twice over. It is the most filling macronutrient, which makes a calorie deficit easier to hold. And it protects your muscle while you lose fat, which keeps your metabolism and your shape. That is why Bloom sets protein at 2.0 g per kg for weight loss.
How much protein can my body use per meal?
The old 30 gram limit is a myth; your body digests it all. Total daily protein matters most. Spreading it over 3 or 4 meals is still sensible, it keeps muscle building steady through the day. Use the per-meal split above.
Do I need protein powder?
No. Powder is convenience, not magic; food covers these targets fine. A shake earns its place when you struggle to reach your number, travel a lot, or want a quick option after training. Judge it by your daily total, nothing else.
What are the best protein sources?
Lean meat, fish, eggs, dairy like Greek yogurt and cottage cheese, and plants like lentils, beans, tofu and tempeh. Mixing sources spreads out amino acids and keeps meals interesting. The Bloom meal plan does this automatically around the cuisine you cook.
Last updated: July 22, 2026