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About this tool
Macro split for vegetarians who eat eggs, converting your protein target into a daily egg count with cholesterol and choline totals.
An eggetarian diet is vegetarian plus eggs, and because egg protein is the reference protein of nutrition science — PDCAAS 1.00, DIAAS around 1.13 — it is worth counting to the gram. This calculator sets your daily calories from the Mifflin-St Jeor equation, decides how much of your protein target should come from eggs, and converts that into an actual number of eggs a day, using 12.56 g of protein and 372 mg of cholesterol per 100 g of edible whole egg (USDA). It splits whole eggs from extra whites so you can raise protein without raising cholesterol, and totals the choline, vitamin B12 and vitamin D the yolks bring with them.
Open Eggetarian Macro Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Converts an abstract protein target into a countable number of eggs at your chosen egg size.
Shows the protein-per-cholesterol trade-off directly: a white gives 3.6 g of protein and zero cholesterol.
Totals choline, B12 and vitamin D against their reference intakes, which is where whole eggs earn their place.
About 6.3 g in a large egg of roughly 50 g edible weight, of which 3.6 g sits in the white and 2.7 g in the yolk. A small 38 g egg gives about 4.8 g and an extra-large 56 g egg about 7 g, so egg size matters more than most people assume when counting.
For most healthy adults, about one whole egg a day fits a heart-healthy pattern according to the American Heart Association's 2019 science advisory, with extra whites unrestricted. People with high LDL cholesterol, type 2 diabetes or existing heart disease are usually advised to eat fewer yolks. This is general information — ask your doctor about your own numbers.
About 186 mg in a large egg, all of it in the yolk. The 300 mg/day dietary cholesterol ceiling was removed as a numeric limit from the 2015-2020 US Dietary Guidelines because blood cholesterol responds mainly to saturated fat, but the figure is still a useful marker when you are eating four or five yolks a day.
Less than vegetarians who avoid eggs, but yes. One large egg supplies about 0.45 mcg of B12 against a 2.4 mcg adult RDA and about 1 mcg of vitamin D against a 15 mcg RDA, so eggs contribute meaningfully to B12 alongside dairy but cover only a small share of vitamin D, which mostly comes from sunlight or fortified foods.
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