Vegetarian Protein Intake Calculator

Ensure you’re getting enough amino acids on a plant-based diet. Our tool provides a precise vegetarian protein intake target based on your lifestyle and goals.

Calculate My Needs

Understanding Your Vegetarian Protein Result

Your calculated vegetarian protein intake is more than just a number; it’s a blueprint for your cellular health. For vegetarians, hit rates often fall short because plant-based sources are less calorie-dense in protein compared to animal products.

  • Baseline Needs: This ensures your body can repair skin, hair, and vital organs.
  • Thermic Effect: Higher protein targets help boost metabolism during weight loss.
  • Nitrogen Balance: Essential for those looking to build or maintain muscle on a meat-free diet.

Why Plant-Based Protein is Different

Unlike animal proteins, most vegetarian sources (with exceptions like soy and quinoa) are “incomplete,” meaning they lack one or more essential amino acids.

To optimize your vegetarian protein intake, you should practice protein combining—eating a variety of grains, legumes, and seeds throughout the day. This ensures your body receives the full spectrum of the 9 essential amino acids required for muscle synthesis.

How This Calculator Works

Our algorithm uses the Mifflin-St Jeor equation to establish your Resting Energy Expenditure (REE) and then applies a protein-specific multiplier:

  1. Sedentary: 0.8g to 1.0g per kg of body weight.
  2. Active/Muscle Gain: 1.6g to 2.0g per kg.
  3. Bioavailability Adjustment: We slightly nudge targets upward to account for the lower digestibility scores of certain plant fibers (PDCAAS).

Real World Examples

The Sedentary Vegetarian

60kg Female, Desk Job:
Target: 60g – 72g/day

The Active Male

85kg Male, Gym 4x Week:
Target: 136g – 170g/day

High-Protein Vegetarian Foods

Prioritize these sources to meet your daily vegetarian protein intake goals without excessive calories:

Source Serving Size Protein (g)
Greek Yogurt (Plain)170g17g
Tempeh100g19g
Lentils (Cooked)1 Cup18g
Cottage Cheese (Low Fat)1/2 Cup14g
Seitan (Wheat Gluten)100g25g
Large Egg1 unit6g

Frequently Asked Questions

Is it hard to get enough protein as a vegetarian? +
Not with planning. By focusing on legumes, dairy, eggs, and soy products, vegetarians can easily match the protein intake of meat-eaters.
Should I use vegetarian protein powder? +
Supplements are useful if you find it difficult to hit high targets (like 150g+) solely through whole foods without overshooting your calorie goals.
What is the best plant protein for muscle gain? +
Soy protein isolate and pea protein are highly regarded for their high Leucine content, which is the primary driver of muscle protein synthesis.
Can I get too much protein? +
For healthy individuals, high protein is safe. However, balance is key to ensure you’re also getting enough fiber and micronutrients from vegetables.
Are eggs a good source for vegetarians? +
Yes, eggs have a biological value of 100, meaning the body can utilize the protein very efficiently for repair and growth.

Ready to Optimize Your Diet?

Take the guesswork out of plant-based nutrition and start hitting your goals today.