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Determine your optimal daily calorie intake on a vegan diet with our comprehensive calculator. Whether your goal is weight loss, maintenance, or muscle gain, get science-based recommendations tailored to your plant-based lifestyle.
Understanding your calorie needs is fundamental to achieving your health and fitness goals on a plant-based diet. Whether you're looking to lose weight, maintain your current weight, or build muscle, knowing your target calorie intake is the first step toward success.
Our calculator uses the Mifflin-St Jeor equation, one of the most accurate methods for estimating basal metabolic rate (BMR)—the number of calories your body burns at rest. We then multiply this by an activity factor to determine your total daily energy expenditure (TDEE).
On a plant-based diet, you'll naturally consume more nutrient-dense, lower-calorie foods compared to a standard Western diet. This means you can often eat larger portions while consuming fewer calories, making it easier to maintain a healthy weight.
Focus on whole plant foods like vegetables, fruits, whole grains, legumes, nuts, and seeds for optimal nutrition and satiety while meeting your calorie goals.
Our calculator uses the scientifically-validated Mifflin-St Jeor equation, which is considered one of the most accurate methods. However, individual metabolism varies, so monitor your results and adjust as needed.
Not necessarily. Weight loss depends on creating a calorie deficit. However, plant-based diets tend to be naturally lower in calories and higher in fiber, which can make weight loss easier.
It depends on your goals. Many people naturally maintain a healthy weight eating whole plant foods without tracking. However, tracking can be helpful if you have specific fitness or weight goals.