Vegan Protein Requirements Calculator

Optimize your plant-based diet with personalized protein recommendations

What is the Vegan Protein Calculator?

This calculator uses scientifically-backed formulas to determine your personalized protein requirements based on a vegan diet. Unlike conventional protein calculators, ours takes into account the specific needs of plant-based eaters, considering protein digestibility and amino acid profiles.

Personalized

Takes into account your specific body metrics, activity level, and fitness goals

Scientific

Based on the latest nutrition research for plant-based diets

Customizable

Adjust parameters to match your specific dietary preferences

Calculate Your Protein Requirements

Your Results

Daily Protein Requirement

0 g

Recommended daily intake

Protein Per Kg

0 g/kg

Based on your body weight

Caloric Equivalent

0 kcal

From protein (4 kcal/g)

Protein Distribution

Breakfast

Lunch

Dinner

Personalized Recommendation

Key Considerations

  • Ensure intake of complete protein sources
  • Space protein consumption throughout the day
  • Consider protein digestibility factors
  • Adjust based on your energy needs and hunger levels

Suggested Vegan Protein Sources

Lentils

18g per cup

Tofu

20g per cup

Tempeh

31g per cup

Seitan

25g per 100g

Quinoa

8g per cup

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The Science Behind Vegan Protein Requirements

Basic Protein Calculation Formula

Protein Required (g) = Body Weight (kg) × Protein Factor

Sedentary

0.8 g/kg

Moderately Active

1.0-1.2 g/kg

Very Active

1.4-1.8 g/kg

Vegan Protein Adjustments

Plant proteins generally have lower digestibility and different amino acid profiles compared to animal proteins. Our calculator applies the following adjustments:

Digestibility Adjustment

Plant proteins have a digestibility of ~80-90% compared to animal proteins. We adjust by applying a factor of 1.1 to account for this difference.

Amino Acid Completeness

To ensure adequate intake of all essential amino acids, our calculator recommends a diverse range of plant protein sources for optimal nutrient absorption.

Goal-Specific Adjustments

Weight Loss

+10-15% increase

Maintenance

Standard calculation

Muscle Gain

+20-30% increase

Special Considerations

Age & Gender

Older adults (65+) may need slightly more protein (+10%) to prevent age-related muscle loss. Gender-specific adjustments are applied based on body composition differences.

Pregnancy & Nursing

Pregnant individuals require an additional 20-25g protein per day, while those who are nursing need approximately 20g extra per day.