Evidence-Based Protein Engine

Vegan Protein Calculator

Enter your body weight, activity level, and goals to calculate an optimal daily protein target range and see the best plant foods to hit it.

Your Physical Profile

kg

Recommended Daily Plant Protein

70g – 98g/ day

Optimal Target: ~84g / day (1.2g per kg)

Suggested Meal Distribution (4 Feedings)

21g

Breakfast

26g

Lunch

26g

Dinner

11g

Snack

Top Protein-Dense Plant Foods:

Read 13 Best Protein Sources →
🌾 Seitan (Wheat Gluten)75g protein / 100g dry
🧀 Nutritional Yeast50g protein / 100g
🌱 Hemp Hearts32g protein / 100g
🫘 Tempeh (Fermented Soy)20g protein / 100g
🧊 Firm Tofu10–15g protein / 100g
🍲 Cooked Red Lentils9g protein / 100g
Build a High-Protein Meal Plan →Analyze Meals in Nutrition Calculator

Scientific Reference Standards:

Targets are aligned with the American College of Sports Medicine (ACSM), the International Society of Sports Nutrition (ISSN), and the Academy of Nutrition and Dietetics joint position on protein for plant-powered individuals.

Frequently Asked Questions

How much protein do vegans really need?
The Dietary Reference Intake (DRI) baseline for sedentary adults is 0.8g protein per kg of body weight. Active individuals benefit from 1.2–1.6g/kg, while individuals training for muscle hypertrophy or athletic performance thrive on 1.6–2.2g/kg.
Is plant protein lower quality than animal protein?
No. All essential amino acids originate in plants. By consuming a varied diet of legumes, whole grains, soy products, nuts, and seeds throughout the day, the body maintains a complete and optimal amino acid pool.
Why does the calculator show a range rather than a single number?
Protein absorption and metabolic needs vary based on digestion, training intensity, sleep, and caloric intake. Providing an evidence-based range reflects true human biology rather than misleading single-digit false precision.
What are the top whole-food plant protein sources?
Seitan (vital wheat gluten at ~75g protein/100g dry), nutritional yeast (~50g/100g), hemp seeds (~32g/100g), tempeh (~20g/100g), firm tofu (~10-15g/100g), and cooked lentils/chickpeas (~9g/100g).

Fact-Checked Content

Our articles cite peer-reviewed studies and registered dietitian sources.

Science-Backed

Nutrition information is cross-referenced with USDA FoodData Central.

Regularly Updated

Pages are reviewed and updated as new research becomes available.