TDEE Calculator for Vegans
Your TDEE is the same as an omnivore's — what changes are nutrient sources
Does a vegan diet affect TDEE?
A vegan person's TDEE is identical to that of someone who eats everything, because caloric expenditure depends on weight, height, age and activity, not what you eat. What changes are certain nutrient needs and sources: plant protein has lower digestibility (~80-90% vs ~95% for animal protein), so it's recommended to increase protein target to 1.7-2.4 g/kg/day for vegan athletes [⁷]. Vitamin B12 doesn't exist in plants — supplementation is mandatory.
How to calculate your TDEE as a vegan
Use the calculator exactly like anyone else. Your maintenance TDEE is the same. Where you'll need to adjust is in macro distribution: compensate for lower protein bioavailability by increasing target to 1.7-2.0 g/kg. Combine complementary protein sources (legumes + cereals) for all essential amino acids.
Vegan protein sources and content per 100 g
| Food | Protein | Bioavailability | Notes |
|---|---|---|---|
| Tempeh | 19 g | High | Fermented, better absorption |
| Firm tofu | 15 g | Medium-high | Versatile, low fat |
| Edamame | 11 g | High | Complete amino acids |
| Cooked lentils | 9 g | Medium | Rich in iron and fiber |
| Cooked quinoa | 4 g | High | Complete amino acids |
FAQ
1Can vegans build muscle as well as omnivores?
Yes. Current evidence shows that with equivalent protein intake (adjusted for bioavailability), vegans can achieve the same muscle gains [⁷]. Key: reach 1.7-2.0 g/kg/day in servings of 30-40 g throughout the day.
2What supplements are essential for vegans?
Vitamin B12 (mandatory), Vitamin D3 (from lichen, not lanolin), DHA/EPA from algae (long-chain omega-3). Calcium and zinc can be covered with a well-planned diet.
3Is plant protein inferior to animal protein?
In bioavailability it's slightly lower, but combining varied sources and increasing total quantity achieves the same anabolic effect. Soy and derivatives have comparable amino acid profiles to animal protein.
4How to meet calcium needs without dairy?
Rich vegan calcium sources: fortified plant milks (200-300 mg/glass), calcium-set tofu (~350 mg/100g), kale, broccoli, almonds, dried figs.