Vegan Protein Calculator

How much protein do vegans need? This free vegan protein calculator gives your daily plant-protein target from your weight and goal, with an optional +10% adjustment for plant digestibility and source tips.

Your details

Plant proteins are digested a little less efficiently and vary in amino acids, so many recommend aiming ~10% higher and eating varied sources across the day.

Suggested daily protein
— g/day
Enter your weight
Per kg (adjusted)
—
Midpoint
—
Per meal (×4)
—
Calories from protein
—

General guidance for healthy people. Combine sources — beans, lentils, tofu, tempeh, soy, seitan, nuts, seeds and wholegrains — to cover all amino acids. If you have kidney disease or another condition, get medical advice before raising protein.

Use this free vegan protein calculator to find how much protein you need on a plant-based diet. Enter your weight and goal, and it gives a daily target — with an optional adjustment for plant-protein digestibility.

What this vegan protein calculator shows you

A vegan protein calculator estimates your daily plant-protein target from your body weight and activity. Because plant proteins are digested a little less efficiently and vary in amino acids, many people aim about 10% higher than standard targets and eat varied sources.

How much protein do vegans need?

Goal / activity Base +10% adjusted
General health 0.8 g/kg ~0.9 g/kg
Active / fitness 1.2–1.6 g/kg ~1.3–1.8 g/kg
Building muscle 1.6–2.2 g/kg ~1.8–2.4 g/kg

So a 70 kg active vegan might aim for roughly 92–123 g a day with the adjustment applied.

Best vegan protein sources

  • Soy foods — tofu, tempeh, edamame, soy milk (complete protein).
  • Legumes — lentils, chickpeas, beans.
  • Seitan — wheat protein, very high in protein.
  • Nuts, seeds and wholegrains — including quinoa, hemp and pumpkin seeds.

Combining proteins for complete amino acids

Most plant foods are lower in one or more essential amino acids, but eating a variety across the day — like beans with grains — easily covers them all. You don’t need to combine them in the same meal; just keep your sources varied.

How to use the vegan protein calculator

  1. Enter your weight (tap to switch kg/lb).
  2. Choose your activity and goal.
  3. Decide whether to apply the +10% adjustment.
  4. Read your daily target and per-meal guide.

Vegan Protein FAQ

How much protein do vegans need?

Similar to anyone else — about 0.8 g/kg for general health, 1.2–1.6 for active people, and 1.6–2.2 for building muscle. Many vegans aim ~10% higher to allow for plant-protein digestibility.

Why aim slightly higher on a vegan diet?

Plant proteins are digested a little less efficiently and individually lower in some amino acids, so a modest uplift and varied sources help ensure you meet your needs.

What are the best vegan protein sources?

Soy foods (tofu, tempeh, edamame), legumes (lentils, chickpeas, beans), seitan, and nuts, seeds and wholegrains like quinoa and hemp.

Do I need to combine proteins at every meal?

No. Eating a variety of plant proteins across the day easily covers all essential amino acids — you don’t need to combine them within a single meal.

Can vegans build muscle with plant protein?

Yes. With enough total protein (often 1.6–2.2 g/kg, adjusted), varied sources and resistance training, plant-based eaters can build muscle effectively.

Is the vegan protein calculator free?

Yes, this vegan protein calculator is completely free, needs no sign-up, and gives instant results in your browser. It is informational only and not nutrition advice.

 

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