Vegan Protein Calculator
Calculate your daily protein needs on a plant-based diet with recommendations for complete protein combinations.
Important Health Disclaimer
This calculator provides general health information based on standard medical formulas and WHO guidelines. Results are for informational and educational purposes only and should not be considered as professional medical advice, diagnosis, or treatment recommendations.
For health concerns, medical conditions, fitness plans, or dietary decisions, please consult with qualified healthcare professionals, licensed physicians, registered dietitians, or certified fitness trainers who can evaluate your individual health status and medical history.
Individual health needs vary significantly. These calculations are general estimates and may not be appropriate for everyone, especially those with existing medical conditions, pregnant women, children, or elderly individuals.
Not a substitute for professional medical advice
Your Details
Daily Protein Need
92g
1.32g per kg body weight
Protein Distribution
Important Notes
- • Combine grains + legumes for complete proteins
- • Consider B12 and iron supplements
- • Lysine needs: 2.66g/day
Top Vegan Protein Sources
| Food | Serving | Protein | Complete? |
|---|---|---|---|
| Tempeh | 100g | 31g | Yes |
| Seitan | 100g | 25g | No (low lysine) |
| Tofu (firm) | 100g | 20g | Yes |
| Lentils | 1 cup cooked | 18g | No (pair with grains) |
| Quinoa | 1 cup cooked | 8g | Yes |
| Edamame | 1 cup | 17g | Yes |
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