Protein Calculator for Vegetarians — Plant-Based Targets
Getting enough protein on a plant-based diet is totally doable. Learn your targets and the best vegetarian/vegan protein sources.
Protein Intake Calculator
How It Works
Vegetarians/vegans should target the same 1.2–2.0 g/kg as omnivores, but need to be more strategic about food choices.
Top vegetarian sources: Greek yogurt (17g/cup), cottage cheese (28g/cup), eggs (6g each), tempeh (31g/cup), lentils (18g/cup).
Top vegan sources: seitan (25g/3.5oz), tofu (20g/cup), tempeh, hemp seeds (10g/3tbsp), nutritional yeast (8g/2tbsp).
Combine complementary proteins throughout the day: rice+beans, hummus+pita, peanut butter+bread for complete amino profiles.
Frequently Asked Questions
Can vegetarians build muscle?
Absolutely. Research shows vegetarian athletes achieve similar hypertrophy to omnivores when total protein and leucine thresholds are met. It just requires more planning.
Do vegetarians need more protein?
Slightly — plant proteins have lower digestibility (PDCAAS). Target the upper end of recommendations (0.9-1.0 g/lb) to compensate.
Best vegetarian protein powder?
Whey and casein for vegetarians. For vegans: pea/rice blend (complete profile), soy, or hemp. Many plant proteins need combining for all 9 essential amino acids.