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Our vegan protein calculator helps you determine exactly how much protein you need daily on a plant-based diet. Based on your age, weight, activity level, and fitness goals, get personalized recommendations for optimal health and performance.
Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall health. Many people worry about getting enough protein on a plant-based diet, but with proper planning, it's entirely achievable to meet and exceed your protein needs through vegan sources.
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for sedentary adults. However, athletes, active individuals, and those looking to build muscle may need significantly more—ranging from 1.2 to 2.0 grams per kilogram depending on activity level and goals.
Plant-based protein sources include legumes (lentils, chickpeas, beans), soy products (tofu, tempeh, edamame), seitan, quinoa, nuts, seeds, and whole grains. By combining different plant proteins throughout the day, you can easily obtain all essential amino acids your body needs.
Our calculator takes into account your age, weight, activity level, and fitness goals to provide personalized recommendations for your daily protein intake on a vegan diet.
The RDA is 0.8g per kg of body weight, but active individuals may need 1.2-2.0g per kg. Our calculator provides personalized recommendations based on your activity level and goals.
Yes! Plant-based diets can easily meet protein needs through foods like legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds. Many vegan athletes thrive on plant protein alone.
No. The concept of "protein combining" is outdated. As long as you eat a variety of plant proteins throughout the day, your body will get all essential amino acids.