Vegan Protein Calculator
Calculate your daily protein needs on a plant-based diet with recommendations for complete protein combinations.
Your Details
kg
years
Daily Protein Need
92g
1.32g per kg body weight
🥗Per Meal (3)
31g
🍽️Per Meal (4)
23g
🥢Tofu Servings
4.6
🫘Lentil Cups
5.1
Protein Distribution
Legumes (40%)37g
Whole Grains (30%)28g
Nuts & Seeds (15%)14g
Other (15%)14g
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 |