Vegan Protein Calculator

Most healthy adults need between 0.8 g and 1.2 g of protein per kilogram of body weight per day. Vegans are often advised to aim slightly higher — around 1.0–1.1 g/kg — because plant proteins are generally less bioavailable than animal proteins. Active individuals and athletes may need 1.4–2.0 g/kg.

Slightly, yes. Plant proteins have lower digestibility scores on average, so your body absorbs a smaller proportion from each gram consumed. Eating a variety of protein-rich plant foods throughout the day largely compensates for this difference, but a modest 10–20% increase in your target is a practical buffer.

Top plant-based sources include lentils (~18 g per cooked cup), chickpeas (~15 g), tofu (~10 g per 100 g), edamame (~17 g per cup), tempeh (~31 g per 100 g), seitan (~25 g per 100 g), black beans (~15 g per cup), and hemp seeds (~10 g per 3 tbsp). Quinoa and soy milk also contribute meaningful amounts.

No — with a varied diet that includes legumes, whole grains, nuts, seeds, and soy products, most people can meet their protein needs comfortably. Planning ahead and distributing protein across all meals makes it straightforward to hit your daily target without supplements.

Yes. Pregnancy increases protein requirements by roughly 25 g per day above baseline, and breastfeeding adds an additional 19 g per day. Our calculator applies these adjustments automatically when you check those boxes, ensuring your target reflects your increased needs.

Physical activity — especially resistance training — increases muscle protein synthesis demand. Light exercisers need modestly more protein than sedentary individuals, while serious athletes and those training for competition can need up to 2.0 g per kg of body weight. The calculator scales your target based on your selected activity level.

Whole-food sources are always preferable, but pea protein, rice protein, hemp protein, and soy protein isolate powders are reliable options when your schedule makes it difficult to eat enough protein through meals alone. Supplements are particularly convenient post-workout or when traveling.

Yes. Children, teenagers, and older adults (65+) have elevated protein needs relative to their body weight. Older adults benefit from higher intakes — around 1.2–1.6 g/kg — to counteract age-related muscle loss (sarcopenia). The calculator accounts for age when calculating your personalized target.