Calories & protein
Daily calculation of recommended calorie and protein intake — based on Mifflin-St Jeor.
Daily protein calculator for vegans — how it works
Protein is the main building block of muscle, the immune system and enzymes. For vegans, calculating daily protein accurately matters even more — plant-based sources (legumes, soy, whole grains, nuts) are less protein-dense than animal products and their amino-acid availability differs slightly. Our protein calculator takes all of that into account and returns a personalized range by weight, height, age, sex, activity level and goal (lose, maintain or build muscle).
How do protein needs differ between vegans and omnivores?
The ISSN (International Society of Sports Nutrition) recommends active vegans get 1.4–2.0 g protein per kg body weight per day — slightly more than the omnivore recommendation — to account for digestibility and ensure full essential amino-acid intake. The calculator adjusts the range automatically to your parameters and links you directly to high-protein vegan recipes that make it easy to hit your daily target.
FAQ
▸How much protein does a vegan need per day?
The general recommendation is 0.8–1.0 g protein per kg body weight for sedentary people, 1.2–1.6 g/kg for active people, and up to 1.6–2.2 g/kg for vegans building muscle. Plant-based intake needs to be slightly higher due to digestion and amino-acid availability.
▸Is plant protein enough to build muscle?
Yes. Recent studies show that as long as you hit your daily protein target and combine multiple sources (legumes, soy, whole grains, nuts) you can build muscle just like on an omnivore diet.
▸What are the best plant protein sources?
Tofu and tempeh (~15–20 g per 100 g), lentils and chickpeas (~9 g per 100 g cooked), quinoa, edamame, nut butters, seitan and plant protein powders (pea, rice, soy).
▸Is the calculator suitable for pregnant or breastfeeding women?
The calculator only provides a general estimate. During pregnancy and breastfeeding needs change significantly — consult a clinical dietitian for personal advice.
▸What formula is behind the calculator?
It uses the Mifflin-St Jeor formula to estimate BMR, multiplies it by the activity factor to get TDEE, and calculates the protein range by weight, activity and goal.