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About this tool
Plant-based protein, fat and carb targets with a digestibility adjustment, a fibre goal and complementary protein pairings.
The Vegan Macro Calculator sets daily protein, fat and carbohydrate targets for a plant-based diet, raising the protein figure by a digestibility adjustment because most plant proteins score lower than animal proteins on PDCAAS and DIAAS. Calories come from the Mifflin-St Jeor equation multiplied by an activity factor and adjusted for your goal; fat is a chosen share of energy, carbohydrate takes the remainder, and fibre is set at the 14 g per 1,000 kcal adequate intake. It also shows how many grams of tofu, lentils, tempeh or seitan the protein target actually represents.
Open Vegan Macro Calculator on AltFTool — it loads instantly in your browser.
Under 'About you' enter Sex (for the BMR equation), Age (years), Weight (kg) and Height (cm), then pick an Activity level from Sedentary to Extra active and a Goal from 'Lose weight quickly (-750 kcal)' to 'Gain weight (+500 kcal)'.
Under 'Plant-based settings' set 'Protein (g per kg of body weight)', which defaults to 1.6, the 'Plant digestibility adjustment (1.0-1.3)', which defaults to 1.15, and 'Fat (% of energy)', which defaults to 27.
Read the Daily protein target with its base grams and adjustment, the Protein, Fat and Carbohydrate cards, the BMR and TDEE rows and the 'Fibre target (14 g per 1,000 kcal)', then press Copy result; the food table converts the target into grams of seitan (25 g protein per 100 g), tempeh (19 g) or firm tofu (17 g).
Protein is raised by an adjustable 1.0-1.3 factor rather than reusing an omnivore target unchanged.
Twelve common plant sources with protein per 100 g, converted into the grams needed for your target.
Which pairings cover which limiting amino acid, and why combining at every meal is not required.
Start from the same 1.2-2.0 g per kilogram of body weight used for anyone else, then raise it by roughly 10-20% to account for lower plant protein digestibility. For a 62 kg person at 1.6 g/kg that means about 99 g becomes about 114 g a day.
No. Cereals are typically limiting in lysine and pulses in methionine, so the two complement each other, but current guidance is that eating a variety of plant proteins across the day is sufficient — the body maintains an amino acid pool. Soy, quinoa and hemp already contain all the essential amino acids in useful amounts.
Per 100 g as eaten, seitan is around 25 g, tempeh 19 g, firm tofu 17 g, cooked lentils 9 g and cooked chickpeas about 9 g, while dry textured soy protein is roughly 52 g before rehydrating. Values vary by brand and preparation, so check the label on what you buy.
The adequate intake is 14 g of fibre per 1,000 kcal, so a 2,000 kcal diet targets about 28 g. Plant-based diets usually reach this easily; if you are increasing intake quickly, raise it gradually and with enough fluid to avoid discomfort. This tool is informational only — discuss vitamin B12, iron, iodine and vitamin D with a doctor or registered dietitian.
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