Vegan Protein Calculator
Hit your protein target entirely from plants. Get your daily grams plus food equivalents from lentils, tofu, tempeh, beans and more.
Daily protein target
84 g
Per meal (×4)
21 g
Grams of each food needed for the full day's target:
lentils (cooked)
933 g
tofu (firm)
700 g
tempeh
442 g
seitan
336 g
chickpeas (cooked)
944 g
edamame
764 g
Formula
1.0–2.0 g protein per kg body weight depending on goalHow to use the Vegan Protein Calculator
- 1Enter your body weight
- 2Pick your activity level and goal
- 3See your protein target and example foods that provide it
Frequently Asked Questions
Can vegans get enough protein?
Absolutely — lentils, tofu, tempeh, seitan, beans, peas, quinoa and soy milk make hitting 1.6 g/kg straightforward with a little planning.
Do I need to combine plant proteins?
The old 'complete protein at every meal' rule is outdated. Eating varied protein sources across the day covers all essential amino acids.