Your daily protein range
For healthy adults. Results are general reference ranges, not medical advice.
Your estimated daily protein
| Goal | Daily range | Per meal |
|---|
Ranges used: 0.8 g per kg for general health, 1.2 to 1.6 g per kg for regular exercise, and 1.6 to 2.0 g per kg for strength-focused training. They are commonly cited reference ranges. Your ideal number depends on your health, age and goals, so confirm it with a registered dietitian or doctor. Not for children. If you are pregnant, breastfeeding, taking medication or managing a condition such as kidney disease, ask a healthcare professional first.
Protein in common vegan foods
Approximate values. Check your product labels for exact numbers.
| Food | Protein |
|---|---|
| Soy chunks, dry (100 g) | ~50 g |
| Seitan (100 g) | ~20–25 g |
| Tempeh (150 g) | ~27–30 g |
| Tofu (150 g) | ~18–27 g |
| Lentils, cooked (1 cup) | ~18 g |
| Chickpeas, cooked (1 cup) | ~14–15 g |
| Soy milk (250 ml) | ~7–10 g |
| Pumpkin seeds (30 g) | ~8–9 g |
| Peanuts (30 g) | ~7–8 g |
How to hit your number
- Start every meal with a protein anchor: tofu, tempeh, soy chunks, lentils or beans.
- Add soy milk, peanut butter or seeds to breakfast.
- Keep snacks ready: roasted chickpeas, edamame, a handful of peanuts.
- Think in weekly averages, not perfect days.
Want the full plan built around your number?
The High-Protein Vegan Blueprint has 50 easy recipes, a 30-day meal plan with estimated daily protein, grocery lists and a meal prep guide. Instant PDF.
Get the ebook · $9.99Vegan protein calculator FAQ
How much protein do vegans need per day?
Baseline guidance for healthy adults is about 0.8 g of protein per kg of body weight per day. People who train regularly often fall around 1.2 to 2.0 g per kg. These are reference ranges, so confirm your own target with a doctor or registered dietitian.
Do I need to combine proteins at every meal?
No. Plant foods differ in their amino acid mix, so eating a variety across the day (soy foods, legumes, grains, nuts and seeds) is the practical approach.
How should I spread my protein through the day?
Many people split it across 3 to 5 eating occasions. The calculator shows a per-meal range for 3, 4 or 5 meals.
Is this calculator medical advice?
No. It gives general reference ranges for healthy adults and does not diagnose or treat anything. It is not for children, and people who are pregnant, breastfeeding, taking medication or managing a condition such as kidney disease should ask a healthcare professional first.
What are good vegan protein sources?
Tofu, tempeh, soy chunks (TVP), seitan, lentils, chickpeas, beans, peanuts and seeds. The table on this page shows approximate protein for common foods.
How can I reach my protein goal easily?
Start each meal with a protein anchor such as tofu, lentils or beans, add soy milk or seeds to breakfast, and keep protein snacks like roasted chickpeas or edamame ready. The High-Protein Vegan Blueprint has 50 recipes and a 30-day plan built around this idea.