Vegan Protein Calculator
Enter your weight and activity level to get a daily protein target in grams, then see how much of each plant food covers it on its own.
How to use it
- Enter your weight in kilograms.
- Pick your activity level. Sedentary means mostly sitting with little exercise, active means regular movement or workouts most days, athlete means hard daily training.
- Read your daily target in grams. The food table shows how much of one food would cover the whole target alone, rounded up to the nearest 10 grams.
How the target is calculated
The target is your weight in kilograms times a per-kilogram factor for your activity level: 0.8 g/kg sedentary, 1.3 g/kg active, 1.6 g/kg athlete. The 0.8 figure is the protein Recommended Dietary Allowance set by the National Academies' Food and Nutrition Board. It prevents deficiency in most healthy adults; it is not an optimum for people who train.
Published position stands on sports nutrition put needs for hard training at roughly 1.2 to 2.0 g per kg per day. This tool picks conservative values from the low end of those ranges: 1.3 g/kg for active people and 1.6 g/kg for athletes. Food protein amounts are approximations from USDA FoodData Central, and soy milk is listed per 100 ml. Brands and cooking methods change the real numbers, so treat the table as an estimate.
Frequently asked questions
Is my weight or food selection uploaded anywhere?
No. The weight, activity level, and food choices you enter are used inside your browser tab, and the protein targets are calculated there. Nothing is sent to a server, nothing is saved on our side, and nothing is written to your browser's storage. The site sets no cookies and has no accounts; if an ad is shown, the ad network follows its own policies and never receives your weight or food selections.
Where do the food protein numbers come from?
The table uses approximate values from USDA FoodData Central, the USDA nutrient database. Real foods vary: brands of tofu, tempeh, or soy milk differ by a few percent, and cooking changes water content. Treat each number as an estimate and check the label on the package you buy.
Why is the sedentary target only 0.8 grams per kilogram?
0.8 g per kg is the Recommended Dietary Allowance for protein, the intake that prevents deficiency in most healthy adults. It is a floor, not an optimum. If you train, lose weight, or are older, published ranges run higher.
How much protein do vegan athletes need?
Position stands from sports-nutrition bodies, including the International Society of Sports Nutrition and a joint stand from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, put needs for hard training at roughly 1.2 to 2.0 g per kg per day. This calculator uses 1.6 g/kg for athletes and 1.3 g/kg for active people, conservative picks from the low half of those ranges.
Do I need to combine plant proteins at every meal?
No. You do not need rice and beans in the same sitting to get complete protein. Total daily intake matters most, and spreading protein across three or more meals helps you reach it and use it well.
Is this medical advice?
No. The calculator is a general reference for healthy adults. Kidney disease, pregnancy, breastfeeding, and some medications change protein needs. Talk to a doctor or a registered dietitian before making large changes to your diet.