Macro Calculator for Vegans
Macros for vegan diet: how to reach complete proteins without animal products.
Are macros different on a vegan diet?
A vegan's TDEE is the same as anyone else's — calories are calculated the same regardless of food source. However, macro distribution has important nuances. Plant protein has lower digestibility (lower PDCAAS or DIAAS) and lower leucine content than animal protein [¹], requiring total intake to be raised to 1.8–2.2 g/kg/day (vs 1.6–2.0 g/kg for omnivores) to achieve the same muscle protein synthesis response. Combining legumes + grains within the same day completes the essential amino acid profile [²].
How to use this calculator
Select your goal and 'High' protein. The calculator does not distinguish between animal and plant protein — the recommended grams apply equally. Cover that amount with varied sources: tofu, tempeh, soy, legumes, seitan, edamame. Complement with whole grains to complete essential amino acids.
Vegan protein sources and content
| Source | Protein per 100 g | Leucine | Note |
|---|---|---|---|
| Soy / Edamame | ~36 g (dry) | High | Complete protein |
| Tempeh | ~19 g | High | Fermented, better digestibility |
| Seitan | ~25 g | Low | Combine with legumes |
| Cooked lentils | ~9 g | Medium | Rich in iron and fibre |
| Peas | ~5 g | Medium | Pea isolate = high leucine |
FAQ
1Can vegans build muscle as well as omnivores?
Yes, if total protein intake is sufficient (1.8–2.2 g/kg/day) and varied [¹]. Comparative studies show similar muscle gain results when total protein is equalised.
2Which micronutrients should vegans supplement?
Vitamin B12 (essential — not obtained in adequate amounts from plant sources), vitamin D3 (preferably from lichen), omega-3 DHA/EPA (from algae), zinc and iodine if no seaweed is consumed. Iron and calcium can be covered with a varied diet [³].
3Do I need to combine proteins in the same meal?
Not in every meal, but across the day. The amino acid pool is managed over hours. If you eat legumes at one meal and grains at another in the same day, the effect is equivalent to combining them [²].
Related tools