Plant-based macro calculator
Same engine — read the plant-based protein guidance below.
Results update as you type 🥑
Hitting macros on plants
Calories and the macro split are calculated exactly as in the standard tool. The plant-based challenge is not calories — it is reaching the protein target with foods that are usually lower in protein and leucine.
Aim slightly above the shown protein where possible, and spread it across the day. Lean on concentrated sources: soy (tofu, tempeh, edamame, soy milk), seitan, legumes, and a quality pea or soy protein powder to close gaps.
Vary protein sources so amino acids complement each other across the day — you do not need to “combine proteins” at every meal. Total daily protein and calories are what move the needle.
Common questions
Do vegans need more protein?
Aim a little higher than omnivores — plant proteins are often lower in leucine and slightly less digestible. The calculator’s target is a solid floor.
Best plant protein sources?
Soy (tofu, tempeh, edamame), seitan, lentils and beans, plus pea/soy protein powder to top up. Soy is a complete protein.
Do I need to combine proteins each meal?
No. Eating varied protein sources across the day covers all amino acids; per-meal combining is outdated advice.
Is my data stored?
No. Everything is calculated in your browser. Nothing is sent to a server or saved.
Sources & references
- Mifflin MD, St Jeor ST, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults.” J Am Diet Assoc. 2005;105(5):775–789.
This calculator provides estimates for general educational use and is not medical advice. Consult a qualified professional before making significant dietary changes.