Vegan Egg Substitute Calculator
Flax, chia, aquafaba or banana per egg and recipe.
Vegan Protein Calculator – Daily Needs and Foods
Daily protein target by weight, activity and goal.
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About Vegan Protein Calculator – Daily Needs and Foods
Free vegan protein calculator: enter body weight, activity level and fitness goal to get daily protein grams plus servings in common vegan foods. No signup.
How much protein vegans need
Sedentary adults need about 0.8 g per kg of body weight, active people 1.2 to 1.6 g, and muscle gain 1.6 to 2.2 g. A 70 kg lifter therefore targets roughly 115 to 155 g daily, entirely reachable from lentils, tofu, tempeh and soy milk.
Best vegan protein per serving
Tempeh leads near 31 g per cup, followed by tofu at 20 g, lentils at 18 g and chickpeas at 15 g. The tool converts your daily target into concrete servings so the number becomes a grocery list.
📐 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 Protein Calculator on Wikipedia. More: all vegan tools.
Frequently Asked Questions about Vegan Protein Calculator – Daily Needs and Foods
How much protein do I need on a vegan diet?
About 0.8 g per kg when sedentary, 1.2 to 1.6 g when active, and 1.6 to 2.2 g for muscle gain. Enter your weight and goal above for your exact number.
Which vegan food has the most protein?
Tempeh at roughly 31 g per cup, then tofu at 20 g, lentils at 18 g and chickpeas at 15 g. Soy milk adds 7 g per cup.
Can vegans build muscle?
Yes. Hit 1.6 to 2.2 g of protein per kg daily across varied legumes, soy foods, grains and nuts, and train progressively.
Do I need protein powder?
Not necessarily. Whole foods cover most targets; powder just helps on high targets above 150 g or low appetites.