Most vegans benefit from slightly more total protein than meat-eaters — commonly cited guidance suggests adding roughly 10-20% on top of standard targets to account for the lower digestibility and incomplete amino acid profiles of many individual plant foods. This calculator applies a plant-protein buffer automatically based on your goal and activity level.

Plant proteins can absolutely support muscle growth, but many individual sources, aside from soy, are lower in the amino acid leucine and slightly less digestible than animal protein. That’s why vegans are generally advised to eat a bit more total protein and combine varied sources like legumes, soy foods and grains across the day.

Tofu, tempeh, seitan and edamame are complete or near-complete proteins with a high protein density, while lentils, chickpeas, quinoa, oats, nut butters and pea protein powder round out a varied plant-based protein intake.

Vegetarians who eat eggs and dairy generally need a smaller protein buffer than vegans, since eggs and dairy are high-quality, easily digestible complete proteins. This calculator applies a smaller adjustment for a vegetarian diet than for a fully vegan one.

Yes. It’s completely free, requires no signup, and calculates instantly in your browser.

It is an educational estimate built from published protein-intake research and standard food-composition data, not medical or dietetic advice. A registered dietitian can help you personalize it further, especially around nutrients like B12, iron, zinc and omega-3s on a vegan diet.