Vegan Protein Calculator – Daily Needs & Foods
Daily protein target by weight, activity and goal.
Vegan Bodybuilding Macro Calculator
Bulking, maintenance and cutting calories + macros.
⟨/⟩ Embed this tool on your site
Paste this into any page — the live tool appears with a credit link back here.
✏️ Sketching your tool…
Sponsored: Recommended offer →
About Vegan Bodybuilding Macro Calculator
Free vegan macro tool: weight, goal and activity into daily calories, protein, carbs and fat with plant food suggestions. No signup.
Calories first, protein second
Maintenance lands near 30 kcal per kg adjusted for activity, plus 300 for bulking or minus 400 for cutting. Protein then fills 1.8 to 2.2 g per kg, fat takes 25 percent of calories, and carbs take the rest for training fuel.
Eating it vegan
Anchor each meal on tempeh, tofu, lentils or soy milk, add quinoa, oats and potatoes for carbs, and finish fats with peanuts, tahini and avocado. Four such meals clear most macro targets without powder.
📐 Methodology & Reference Accuracy:
Calculations, formulas, and conversions execute locally in your web browser. Output models are benchmarked against official reference standards and updated for 2026.
🔒 This tool runs entirely in your browser. Nothing is uploaded or stored.
Background reading: Vegan Bodybuilding Macro Calculator on Wikipedia. More: all vegan tools.
Frequently Asked Questions about Vegan Bodybuilding Macro Calculator
How many calories for a vegan bulk?
Roughly maintenance plus 300: near 2,700 to 3,000 for a 75 kg active lifter. Enter your weight above for your target.
How much protein for vegan muscle gain?
1.8 to 2.2 g per kg daily. A 75 kg lifter targets 135 to 165 g across four protein-anchored meals.
What should vegan cutting macros be?
Maintenance minus 400 calories with protein at the high end, 2.0 to 2.2 g per kg, to protect muscle in the deficit.
Is this a meal plan?
No. It sets calorie and macro targets plus food suggestions; a coach or dietitian personalizes further.