Vegetarian & Vegan Protein Calculator
Whether you eat meat, dairy, or plants only, hitting your protein target is just as achievable. After calculating your target above, use the "Diet preference" toggle —…
Calculate Your Protein IntakeWhether you eat meat, dairy, or plants only, hitting your protein target is just as achievable. After calculating your target above, use the "Diet preference" toggle — Non-Vegetarian, Vegetarian or Vegan — to see a sample day of foods that adds up to your exact goal.
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Vegetarians need the same amount of protein as anyone else for their weight, activity level and goal — the difference is sourcing it from foods like paneer, lentils, tofu, Greek yogurt, eggs and dairy instead of meat. Combining a few plant sources across the day (e.g. lentils with rice or dal with paneer) covers the full range of essential amino acids.