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Vegan Protein & Nutrient Calculator

Enter your weight and how hard you train. Get a daily protein target, the micronutrients that actually need attention, and a sample day of real plant food that hits the number.

Calculator

Your numbers, in one screen.

Your numbers

Activity level

Goal

Daily protein target

84 g

About 21 g across four eating moments — breakfast, lunch, dinner and one snack.

A day that gets you there

  • Seitan · 100 g25 g
  • Firm tofu · 150 g24 g
  • Tempeh · 100 g19 g
  • Cooked lentils · 1 cup18 g

Total: 86 g — no powders required.

The rest of the checklist

Vitamin B12

25 µg/day (or 2,000 µg weekly)

Supplement or fortified foods — non-negotiable on any plant-based diet.

Omega-3 (ALA)

2–4 g/day

1 tbsp ground flax or chia daily; algae oil for direct EPA/DHA.

Iron

8–18 mg/day

Lentils, tofu, pumpkin seeds. Pair with vitamin C; keep tea/coffee away from meals.

Calcium

1,000 mg/day

Fortified plant milk, calcium-set tofu, tahini, kale, fortified soy yogurt.

Iodine

150 µg/day

Iodised salt or a small, regular seaweed portion. Don't overdo kelp.

Zinc

8–11 mg/day

Beans, seeds, oats, cashews. Soaking and sprouting improves absorption.

Vitamin D

10–25 µg/day

Sunlight in summer; supplement (D2 or lichen D3) in winter.

Selenium

55 µg/day

Two Brazil nuts a day is enough — no more than that.

Estimates based on 0.9–1.6 g protein per kg body weight (Rodriguez et al., ACSM/AND position stands) and EFSA/NIH reference intakes. General information, not medical advice — talk to a clinician about your own situation.

Context

Why the protein question keeps coming up.

Protein is the first question every plant-based eater is asked and the last thing that actually goes wrong. Population studies consistently find vegans meeting or exceeding requirements without trying, because protein is not confined to animals — it's in every legume, grain, seed and nut on the shelf.

What deserves attention instead is B12, vitamin D in darker months, iodine, and long-chain omega-3s. Those are cheap to solve and genuinely worth solving. The calculator lists them beside your protein target so nothing important hides behind the loudest question.

FAQ

Questions, answered.

How much protein do I need on a vegan diet?
The same as on any diet. Around 0.8–0.9 g per kg of body weight covers a sedentary adult, 1.2 g/kg suits someone training three to five times a week, and 1.4–1.6 g/kg is the range for heavy strength or endurance training. Plant protein is not inferior — you simply eat a normal amount of beans, tofu, tempeh, seitan, grains and nuts across the day.
Do vegans need to combine proteins at each meal?
No. That idea was retracted by its own author decades ago. Your liver maintains a pool of amino acids, so eating a variety of plant foods across the day is enough. You do not need to pair rice and beans in the same bowl.
Which plant foods are highest in protein?
Seitan (25 g per 100 g), tempeh (19 g per 100 g), firm tofu (16 g per 100 g), lentils and beans (15–18 g per cooked cup), edamame (17 g per cup), and soy milk (8 g per glass). Grains, breads, pasta, oats, nuts and seeds add a surprising amount on top.
What supplements does a vegan actually need?
Vitamin B12 is essential — 25 µg daily or 2,000 µg weekly. Vitamin D in winter or at higher latitudes. Algae oil is worth it for direct EPA/DHA. Iodine matters if you don't use iodised salt or seaweed. Everything else usually comes from food.
Is this calculator medical advice?
No. It's a general educational estimate based on published intake ranges. If you're pregnant, managing a health condition, or training at an elite level, work with a registered dietitian.

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