Vegan Protein Calculator
Calculate your daily protein target on a vegan or plant-based diet — adjusted for lower plant protein bioavailability. Enter your body stats, activity level, and goal. Supports kg and lbs.
Vegan Protein Calculator
Adjusted for plant protein bioavailability
Plant proteins are on average 10–15% less bioavailable than animal proteins due to lower DIAAS scores and the presence of anti-nutritional factors (phytates, tannins) in some legumes. This calculator applies a correction factor to standard protein recommendations to ensure vegans meet their actual needs for muscle maintenance and growth.
Top Plant-Based Protein Sources
| Food | Protein per 100g | Complete protein? | PDCAAS |
|---|---|---|---|
| Seitan (vital wheat gluten) | 75 g (dry) | No (low lysine) | 0.25 |
| Soy protein isolate | 85–90 g | Yes | 1.0 |
| Tempeh | 20 g | Yes | 0.78 |
| Edamame (cooked) | 11 g | Yes | 0.91 |
| Tofu (firm) | 8–17 g | Yes | 0.78–0.91 |
| Pea protein powder | 75–80 g | No (low Met) | 0.87 |
| Hemp seeds | 31 g | Yes | 0.63 |
| Lentils (cooked) | 9 g | No | 0.52 |
| Chickpeas (cooked) | 8.9 g | No | 0.78 |
| Black beans (cooked) | 8.7 g | No | 0.75 |
Can Vegans Build Muscle? The Science
Multiple peer-reviewed studies now confirm that muscle gain on a well-planned vegan diet is equivalent to that on an omnivore diet — provided total protein intake is sufficient and leucine content is optimised. The critical factors are: (1) eating enough total protein (1.6–2.0 g/kg/day from plant sources), (2) including high-leucine foods like soy, edamame, and pea protein at each major meal, (3) distributing protein across 3–5 meals per day, and (4) consuming sufficient calories to support anabolism. The commonly cited concern that plant proteins are "incomplete" is largely irrelevant in the context of a varied diet — consuming a range of legumes, grains, vegetables, and seeds across the day provides all essential amino acids.