Wondering how much protein you need on a vegan diet to stay healthy, build muscle, or lose weight? Our Vegan Protein Intake Calculator gives you personalized recommendations based on your weight and fitness goal. Whether you’re an athlete or just starting out, this tool helps you plan a balanced, protein-rich vegan diet.
Use the calculator below to find out your daily protein needs and learn about the best vegan sources to help you reach your goals.
Vegan Protein Intake Calculator
Example: 180 lb, goal: lose weight
106g of protein a day
At 81.6 kg, the lose weight goal sets about 106 g of protein a day, 1.3 g per kg.
Plant proteins are often short of an essential amino acid, so eat a range of them: legumes, grains, nuts and seeds (Rogerson 2017). Train hard most days? Use the athlete range instead of the target above. For calories, use our TDEE calculator. Enter your own numbers above to replace this example.
Minimum
65 g
0.8 g per kg, the RDA for adults.
If you train hard
147 to 220 g
1.8 to 2.7 g per kg while losing weight, the range for vegan athletes (Rogerson 2017).
| Plant protein in 100 g | Protein | Of your 106 g |
|---|---|---|
| LentilsCooked | 9.0 g | 8% |
| ChickpeasCanned, drained | 7.0 g | 7% |
| TofuRegular, raw | 8.1 g | 8% |
| Tempeh | 20.3 g | 19% |
| SeitanBrands vary, about 18 to 26 g | 25.0 g | 24% |
| QuinoaCooked | 4.4 g | 4% |
| Pumpkin seedsShelled, dried | 30.2 g | 28% |
| Almonds | 21.2 g | 20% |
- Next stepProtein calculatorDaily protein for any diet, with ranges by age and training.
- Next stepTDEE calculatorYour daily calories, which this page leaves out.
Target = your weight x the grams per kg for your goal: lose weight 1.3, maintain 1.1, tone up 1.5, build muscle 1.7. Build muscle is the low end of the vegan athlete range (Rogerson 2017); the other three are this calculator's own figures. Formula: protein = 81.6 kg x 1.3 g/kg; minimum = kg x 0.8 g/kg (RDA). Foods: USDA FoodData Central, except seitan, which USDA lists only by brand.
Sources: Rogerson 2017 (J Int Soc Sports Nutr); USDA FoodData Central (SR Legacy)
Understanding your vegan protein result
- Minimum: 0.8 grams per kilogram of body weight, the RDA for adults. It is the figure set for most adults who are not active.
- Vegan Athletes: 1.7 to 2.0 grams per kilogram for vegans who train hard, and 1.8 to 2.7 grams while losing weight (Rogerson 2017, a review of vegan diets for athletes). It is a range for hard training, not a safety limit.
- Your Daily Target: your body weight times the grams per kilogram for your goal: 1.3 to lose weight, 1.1 to maintain, 1.5 to tone up and 1.7 to build muscle.
How to Use the Vegan Protein Calculator
- Weight Input: Enter your current weight. If you’re working towards losing a lot of weight (like 40 pounds or more), you can enter a weight between your current weight and your goal weight to get a more balanced recommendation.
- Your Goal: Choose lose weight, maintain, tone up or build muscle. Each goal sets the grams of protein per kilogram the calculator uses.
Vegan Protein Sources to Help You Meet Your Goals
Getting enough protein on a vegan diet is easy if you know what to eat.
The table in your result above lists eight staples (lentils, chickpeas, tofu, tempeh, seitan, quinoa, pumpkin seeds and almonds) with the protein in 100 g of each and the share of your daily target it covers. Red lentil, chickpea and edamame pastas are worth adding too: each carries more protein than wheat pasta.
Including different types of these foods in your daily diet will help you meet your protein goals and get all the essential amino acids you need. For the best nutrition, try pairing different foods to make sure you get a complete amino acid profile.
Why Protein Matters on a Vegan Diet
Protein is an important nutrient for everyone, but if you’re vegan, you need to plan a little more to make sure you get enough. Most plant-based protein sources have protein, but they might not have all the essential amino acids your body needs. Eating a wide variety of protein-rich foods helps you get everything you need to support muscle growth, recovery, and overall health.
Tips for Maximizing Your Vegan Protein Intake
- Pair Foods for Complete Proteins: Combine foods like legumes (beans and lentils) with grains (like rice or quinoa) to get a complete protein profile.
- Snack Wisely: Choose protein-rich snacks like mixed nuts or roasted chickpeas to keep your intake up throughout the day.
- Add Protein to Smoothies: Use plant-based protein powder or add high-protein ingredients like peanut butter, tofu, or soy milk to your smoothies.
- Eat High-Protein Staples: Include foods like tempeh, seitan, and edamame regularly to boost your protein intake.
- Try High-Protein Meals: Meals like tofu scramble (26g of protein per serving) or high-protein pasta dishes can help you easily reach your protein goals.
Important Note on Vitamin B12 and Other Nutrients
While focusing on protein, don’t forget about other important nutrients for vegans, like Vitamin B12, Iron, Omega-3, and Calcium. Vitamin B12 isn’t found naturally in plant foods, so you’ll need to get it from fortified foods or supplements. It’s really important to make sure you’re getting all the nutrients you need for good health.
Environmental Impact and Choosing Vegan Protein
Choosing plant-based protein has benefits beyond your personal health. It also helps reduce the environmental impact linked to animal farming. By choosing vegan protein, you’re contributing to sustainability.
Explore More Fitness Calculators
- Protein Calculator
- TDEE Calculator
- Carb Cycling Calculator
- Intermittent Fasting Calculator
- Weight Gain Calculator
- Macronutrient Calculator
Planning Your Vegan Protein
Using the Vegan Protein Calculator can help you understand how much protein you need each day and how to include it in your diet. Remember, protein is just one part of a balanced diet. Eat a wide variety of plant-based foods to get all the nutrients you need.
For more helpful tips, recipes, and detailed information on vegan nutrition, explore our additional resources below:
- Best Vegan Bodybuilding Meal Plan For Bulking and Cutting
- Common Vegan Bodybuilding Challenges
- 12 Vegan Bodybuilders That Will Motivate You To Go Plant-Based
- Best Vegan Multivitamins
- Vegan Pre-Workout Supplements
- Best Vegan Protein Powders
- Our List of 40 Great Protein-Packed Foods
- Arnold Schwarzenegger Reveals Key to His Mostly Vegan Diet & Preferred Protein Sources
