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Free plant-based protein calculator: turn body weight into a daily protein gram target using vegan/vegetarian-friendly g/kg bands (0.9–1.8). Includes meal splits and whole-food examples — not medical nutrition therapy.
Last updated: May 25, 2026
Full macros from calories? Macro calculator
Estimate
About 120 g protein/day (1.6 g/kg × 74.8 kg) for “Strength / resistance training” — ≈30 g per meal if split across 4 eating occasions.
Protein / day
120 g
g/kg (this band)
1.6
Per meal if split
3 meals ≈ 40 g · 4 ≈ 30 g · 5 ≈ 24 g
Not medical advice. Allergies, malabsorption, and chronic illness change what is appropriate—work with a registered dietitian when possible.
120 g
74.8 kg × 1.6 g/kg
≈30 g
each eating occasion
≈40 g
147 g
180 lb @ 1.8 g/kg
| Scenario | g/kg | g/day @ 165 lb | ÷4 meals | Use when |
|---|---|---|---|---|
| General health (plant-forward) | 0.9 | 67 g | ≈17 g | Coarse floor for adults eating mostly plants without heavy training |
| Active lifestyle | 1.2 | 90 g | ≈22 g | Regular workouts, yoga, running 3–5×/week — not maximal hypertrophy focus |
| Strength / resistance training | 1.6 | 120 g | ≈30 g | Progressive resistance training 3–5×/week on vegan/vegetarian diet |
| High-volume plant-based athlete | 1.8 | 135 g | ≈34 g | High-volume endurance or strength sport — upper public band; dietitian oversight |
weight_kg = weight_lb × 0.453592…
protein_g/day ≈ weight_kg × g_per_kg (scenario)
Default: 165 lb → 74.8 kg × 1.6 = 120 g.
Approximate grams per typical portion — check product labels. Servings to hit default 120 g/day shown for illustration.
| Food | Protein (approx.) | Servings for 120 g | Note |
|---|---|---|---|
| Firm tofu (½ block, ~8 oz) | 22 g | ≈5.5 | Soy — complete amino acid profile |
| Tempeh (4 oz) | 20 g | ≈6 | Fermented soy, often higher per oz than tofu |
| Cooked lentils (1 cup) | 18 g | ≈6.7 | Pair with rice or grain for variety |
| Cooked chickpeas (1 cup) | 15 g | ≈8 | Hummus, bowls, curries |
| Black beans (1 cup cooked) | 15 g | ≈8 | Legume + grain combos across the day |
| Peanut butter (2 tbsp) | 8 g | ≈15 | Also fat-dense — portion mindfully |
| Cooked quinoa (1 cup) | 8 g | ≈15 | Grain with more protein than white rice |
| Pea protein powder (1 scoop, ~30 g powder) | 24 g | ≈5 | Convenience — check label |
| Soy milk (1 cup, fortified) | 7 g | ≈17.1 | Check label — varies 6–10 g |
| Edamame (1 cup shelled) | 17 g | ≈7.1 | Snack or stir-fry add-in |
Real meals mix sources — you never need 6.7 cups of lentils alone.
165 lb → 120 g/day (1.6 g/kg)
Meals: ≈30 g × 4 · ≈40 g × 3
70 kg → 112 g/day (1.6 g/kg)
Meals: ≈28 g × 4 · ≈37 g × 3
165 lb → 90 g/day (1.2 g/kg)
Meals: ≈22 g × 4 · ≈30 g × 3
60 kg → 54 g/day (0.9 g/kg)
Meals: ≈14 g × 4 · ≈18 g × 3
180 lb → 147 g/day (1.8 g/kg)
Meals: ≈37 g × 4 · ≈49 g × 3
140 lb → 76 g/day (1.2 g/kg)
Meals: ≈19 g × 4 · ≈25 g × 3
Not medical nutrition therapy. Kidney disease, pregnancy, eating disorders, and pediatric needs require individualized care from licensed clinicians and registered dietitians.
Share with anyone eating more plants and tracking protein for training.
Suggested hashtags: #PlantBased #Protein #Vegan #Nutrition #Calculator