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Vegan Macro Calculator with Plant Protein Source Guide

Calculate your daily macros for a vegan diet: protein, fat, and carbs based on your weight, height, age, activity level, and goal. Includes how many grams of each plant protein source you need daily. Free, no sign-up.

🗓️ Updated June 2026 Reviewed by Martín Rodríguez

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Reviewed by: Martín Rodríguez (editorial policy ) · Last reviewed: Jun 20, 2026

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Getting the right macronutrient balance is the foundation of an effective vegan diet. This calculator uses the Mifflin-St Jeor equation (validated by the American College of Sports Medicine) to estimate your basal metabolic rate, multiplied by your activity level to get your total daily energy expenditure. Protein targets are then increased by 10% — as recommended by the Academy of Nutrition and Dietetics and Dietitians of Canada — to account for the lower average PDCAAS of plant-based protein sources. You also get a personalized table showing how much of each plant protein source you need to hit your daily target.

When to use this calculator

A vegan athlete wanting to gain muscle who needs to know exactly how much protein to eat daily from plant sources.
Someone starting a plant-based diet who wants to verify they are meeting their caloric and protein needs.
A person in a calorie deficit aiming to lose fat while preserving muscle through plant-based protein.
A nutritionist or coach who needs a quick starting point for a vegan client's meal plan before a consultation.

Plant Protein Sources: Protein, Calories & Completeness (per 100 g)

Source	Protein (g/100 g)	Complete protein?	Calories (kcal/100 g)
Hemp seeds	32	Yes	~553
Seitan	25	No	~120
Tempeh	21	Yes	~193
Firm tofu	17	Yes	~76
Edamame	11	Yes	~121
Lentils (cooked)	9	No	~116
Chickpeas (cooked)	9	No	~164
Quinoa (cooked)	4	Yes	~120

Fuente: USDA FoodData Central (fdc.nal.usda.gov). "Complete protein" = contains all 9 essential amino acids in adequate proportions.

How it works

How the Vegan Macro Calculator Works

1. Basal Metabolic Rate (BMR) — Mifflin-St Jeor Equation (1990)

Sex	Formula
Female	BMR = 10 × kg + 6.25 × cm − 5 × age − 161
Male	BMR = 10 × kg + 6.25 × cm − 5 × age + 5

This equation predicts resting energy expenditure with less than 10% error in 82% of adults (Mifflin et al., 1990, Journal of the American Dietetic Association).

2. Total Daily Energy Expenditure (TDEE)

Activity Level	Multiplier
Sedentary	×1.20
Lightly active	×1.375
Moderately active	×1.55
Active	×1.725
Very active	×1.90

3. Goal-Adjusted Calories

Goal	Adjustment
Lose weight	TDEE × 0.85 (15% deficit)
Maintain	TDEE × 1.00
Build muscle	TDEE × 1.15 (15% surplus)

4. Protein — Vegan Adjustment (+10%)

The Academy of Nutrition and Dietetics and Dietitians of Canada (2016) recommend 10% higher total protein intake on plant-based diets to compensate for the lower average PDCAAS digestibility score of plant proteins:

Goal	g/kg (omnivore)	g/kg (vegan, +10%)
Lose weight	1.5	1.65
Maintain	0.9	1.0
Build muscle	1.7	1.87

5. Fat and Carbohydrate Distribution

Fat: 28% of target calories ÷ 9 kcal/g (within the recommended 20–35% range)

Carbohydrates: remaining calories ÷ 4 kcal/g

Plant Protein Sources — How Much Protein per 100 g?

Source	g protein/100 g	Complete protein?	Calories/100 g
Hemp seeds	32	Yes	~553
Seitan	25	No	~120
Tempeh	21	Yes	~193
Firm tofu	17	Yes	~76
Edamame	11	Yes	~121
Lentils (cooked)	9	No	~116
Chickpeas (cooked)	9	No	~164
Quinoa (cooked)	4	Yes	~120

Source: USDA FoodData Central. "Complete protein" = contains all 9 essential amino acids in adequate proportions.

How Many Grams of Each Source Do You Need?

Example for a 70 kg person with a "maintain" goal (protein target: 70 g/day):

Source	Grams/day to hit 70 g protein
Hemp seeds	~219 g
Seitan	~280 g
Tempeh	~333 g
Firm tofu	~412 g
Edamame	~636 g
Lentils (cooked)	~778 g

The calculator generates this table personalized to your exact weight and goal.

Disclaimer

Results are informational estimates and do not replace consultation with a registered dietitian or physician. Do not use for diagnosis or medical treatment. People with specific health conditions (kidney disease, pregnancy, chronic illness) should consult a healthcare professional before making dietary changes.

Example: female vegan, 65 kg, 165 cm, 28 years, moderate activity, maintain weight

BMR (Mifflin-St Jeor female) = 10 × 65 + 6.25 × 165 − 5 × 28 − 161 = 1,380 kcal/day

TDEE = 1,380 × 1.55 (moderate activity) = 2,139 kcal/day

Protein = 65 kg × 1.0 g/kg (maintain, vegan-adjusted) = 65 g (260 kcal, 12%)

Fat = 2,139 × 28% ÷ 9 kcal/g = 66.6 g (599 kcal, 28%)

Carbs = (2,139 − 260 − 599) ÷ 4 kcal/g = 320 g (1,280 kcal, 60%)

2,139 kcal/day → Protein 65 g · Fat 66.6 g · Carbs 320 g

Frequently asked questions

How much protein does a vegan need per day?

It depends on your goal. To maintain weight: 1.0 g/kg of body weight; to lose fat: 1.65 g/kg; to build muscle: 1.87 g/kg. These values include the 10% upward adjustment recommended by the Academy of Nutrition and Dietetics to compensate for lower average plant protein digestibility. A 70 kg vegan who wants to maintain weight needs ~70 g of protein per day.

What are the ideal macros for a vegan diet?

There is no single formula, but a solid starting point is: protein at 12–20% of total calories (higher for muscle gain), fat at 25–30%, and carbohydrates at 50–60%. This calculator uses 28% fat and adjusts carbs with remaining calories, prioritizing protein based on your goal and the vegan adjustment.

Why do vegans need more protein than omnivores?

Most plant proteins have a lower PDCAAS (protein digestibility-corrected amino acid score) than animal proteins. Soy, hemp, and quinoa are exceptions with complete amino acid profiles, but the typical daily average on a vegan diet falls below omnivore benchmarks. The Academy of Nutrition and Dietetics therefore recommends 10% higher total protein intake for plant-based eaters.

Which plant food has the most protein per 100 grams?

Hemp seeds lead with ~32 g/100 g and are a complete protein (all essential amino acids). Seitan follows at ~25 g, tempeh at ~21 g. Firm tofu provides ~17 g, edamame ~11 g, and cooked legumes (lentils, chickpeas) around 9 g per 100 g cooked.

Can I build muscle on a vegan diet?

Yes. Research (Messina et al., 2019; JISSN) shows that plant-based protein is equally effective for hypertrophy when total daily protein intake meets the recommended target (1.87 g/kg for vegans seeking muscle gain). Strength training and a calorie surplus are the primary drivers.

What is the difference between PDCAAS and DIAAS?

PDCAAS (Protein Digestibility-Corrected Amino Acid Score) remains the legal standard for food labeling in the U.S. and Canada. DIAAS (Digestible Indispensable Amino Acid Score) is more accurate because it measures individual amino acid absorption at the small intestine and is not capped at 100%, but it hasn't been adopted by regulators yet. Both methods confirm that a varied vegan diet can meet all protein needs.

How should I spread my protein intake across the day?

Muscle protein synthesis is best stimulated with 3–5 meals or snacks of 20–40 g of protein each, rather than concentrating it all in one sitting. In plant-based diets, combining different sources (legumes + grains, e.g. rice and lentils) improves the amino acid profile of each meal.

Do I need vegan protein powder?

Not necessarily. If your diet includes enough variety (soy, hemp, tempeh, legumes, whole grains), you can reach your protein target with whole foods. Protein supplements (pea, rice+pea blend, soy) are helpful when hitting your goal from food alone is impractical. Look for blends with a complete amino acid profile.

What supplements are essential on a vegan diet?

Vitamin B12 (critical — not found in plants), Vitamin D3 from algae, Omega-3 DHA/EPA from algae. Non-heme iron and zinc have lower absorption; supplement based on blood tests. Creatine monohydrate (3–5 g/day) can boost performance and may compensate for lower baseline creatine levels in vegans.

Do I need to combine plant proteins at every meal?

No. The current consensus is that combining complementary proteins across the day (not necessarily at the same meal) is sufficient. Several foods provide complete proteins by themselves: quinoa, tempeh, tofu, edamame, hemp seeds, and nutritional yeast — making it easy for vegans to cover all essential amino acids.

Is this calculator accurate for pregnant women or older adults?

No. Protein needs increase significantly during pregnancy (approximately 1.5 g/kg or higher) and for adults over 60 (1.2–1.5 g/kg to prevent sarcopenia), with other specificities that require professional assessment. This calculator is an informational guide for healthy adults aged 15–60 years.

Sources & references

Methodology & trust

Editorial

Calculadora de salud revisada por el equipo editorial de Hacé Cuentas, contrastada con Academy of Nutrition and Dietetics, Dietitians of Canada, ACSM (2016) — Nutrition and Athletic Performance, según nuestra política editorial y metodología.

Updates

Última revisión: June 20, 2026. Los parámetros se verifican periódicamente con las fuentes citadas.

Privacy

Calculations run 100% in your browser. We do not store or transmit your data.

Limitations

Indicative results. For critical decisions, consult a professional.

📌 How to cite this calculator

Rodríguez, M. (2026). Vegan Macro Calculator with Plant Protein Source Guide. Hacé Cuentas. https://hacecuentas.com/vegan-macro-calculator-plant-protein

Contenido bajo licencia CC-BY 4.0 — reutilizable citando la fuente con enlace a Hacé Cuentas.

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