Vegetarian and vegan protein calculator
By the VeggieQueen team · Updated November 3, 2026
Your daily protein target
Build a day of plant protein
Tap + or − to add servings. Figures are approximate, from our protein sources table based on USDA FoodData Central; check labels for your brand.
| Food (serving) | Protein | Servings |
|---|
Sources: USDA National Agricultural Library: Dietary Reference Intakes; National Academies DRI summary tables (NIH Bookshelf); Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance (2016); USDA FoodData Central. This is general information, not medical advice. If you're pregnant, feeding children, older or managing a health condition, ask a doctor or registered dietitian.
Next: hit your target with a recipe
Chickpeas and tofu are two of the easiest ways to add protein to dinner.
Vegan palak tofu → Vegan butter chickpeas →Want more options? See 15 plant protein sources ranked.
Frequently asked questions
How much protein do vegetarians need?
The same RDA applies: 0.8 g per kg of body weight a day for adults, according to the Dietary Reference Intakes. Eating a variety of legumes, soy foods, grains, nuts and seeds through the day covers essential amino acids.
How do I convert pounds to kilograms?
Divide pounds by 2.2046. A 150 lb person weighs about 68 kg, so the adult RDA is about 54 g of protein a day.
Do I need more protein if I work out?
A 2016 joint position from the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine suggests 1.2 to 2.0 g/kg a day for athletes. Most people who exercise casually are fine near the RDA.
Is this calculator medical advice?
No. It gives general reference values. Talk with a doctor or registered dietitian about your own needs.
Keep reading
- Plant-Based Protein Sources: 15 Foods Ranked by ProteinThe best plant-based protein sources: tofu, tempeh, seitan, lentils, beans, edamame, chickpeas, nuts, seeds an
- Vegan vs. Vegetarian: What's the Difference?Vegan vs vegetarian explained: what each eats and avoids, lacto-ovo and other types, nutrients to watch, and h
- Egg substitute calculator for vegan bakingEnter how many eggs a recipe calls for and what the egg does, and get measured amounts for flax, chia, aquafab
Your next step
Convert eggs to vegan swaps. It is free.
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