Vegan protein day builder

Add foods to each meal and watch the protein total accumulate against your target. Your day and custom foods are saved in this browser.

Read first — limits & vegan health basics

Planning tool only — not medical or dietetic advice.
Plant protein values run high — databases calculate protein from nitrogen (×6.25), which overstates many plant foods by roughly 5–15%.
Listed protein ≠ usable protein — plant protein is less digestible and less complete than animal protein, so your body uses less than the label figure. The −15% adjustment below (on by default) compensates; tap its info icon for the full explanation and sources.
Cup weights vary — per-cup figures assume a firmly packed cup (USDA values); a loose cup weighs less. Brands also differ, especially tofu and tempeh — prefer the product label, and weigh in grams for accuracy.
Protein isn't the whole picture — vary your sources, and mind calories and overall balance; a high-protein day can still be an unbalanced one.
Supplements — health bodies (e.g. NHS, British Dietetic Association) advise vegans to take a reliable vitamin B12 supplement, and to ensure adequate vitamin D, iodine, iron, calcium, zinc, selenium and omega-3. A good vegan multivitamin covers most of these.
Children, pregnancy & breastfeeding — needs are higher and stakes greater; plan vegan diets for these groups with a GP or registered dietitian.

Work out your target info

Bodyweight

Protein per kg

Quick presets (g/kg)

Suggested target: —

Daily protein needs are usually set per kilogram of bodyweight. The official baseline (RDA) is 0.8 g/kg — a minimum to prevent deficiency in sedentary adults, not an optimum. For people who exercise, sports-nutrition bodies recommend roughly 1.2–2.0 g/kg: around 1.2–1.6 g/kg for general fitness and muscle maintenance, and 1.6–2.2 g/kg when actively building muscle (little added benefit above ~2.2 g/kg). Older adults, and pregnant or breastfeeding women, generally need more than the baseline. As a vegan, also note the digestibility caveat above — leaning toward the higher end of your chosen range is reasonable. These figures are general guidance, not personal medical advice. Sources: Examine: Protein intake guide; Healthline: Protein to build muscle; Science for Sport: Athletes' protein needs.

Target 0 / 140 g protein

food weight 0 g

Apply recommended −15% adjustment to protein values

Plant protein is worth less than the label suggests, for two reasons. Food databases estimate protein from nitrogen content (× 6.25), which overstates many plant foods by roughly 5–15%. On top of that, plant proteins are digested less completely and are lower in some essential amino acids (notably lysine and leucine) than animal proteins, so your body uses less of what you eat. To account for this, dietitians commonly advise getting about 10–20% more protein when most of it comes from whole plants. This tool applies −15% — the mid-point of that range — as a single sensible safety margin covering both effects. It's a blanket estimate, not a precise per-food figure: a soy- and seitan-heavy day needs less correction (soy scores close to animal protein), a grain- and vegetable-heavy day needs more. Untick the box to see raw database values. Sources to read further: Today's Dietitian: Plant Proteins; Danish vegan protein study (2023); FAO report on dietary protein quality (DIAAS).

Add a custom food (e.g. protein powder)

Enter the protein content either per cup (you'll then measure it in cups/tbsp/tsp like other foods) or per 100 g — the number on most nutrition labels (you'll then measure it in grams, e.g. a 30 g scoop).

Name

Protein (g)

Per

Protein and weight values based on USDA FoodData Central, per cooked cup (dry weight for oats, TVP and seeds).