Plant-Based Protein Planner (Grams per Day and Food Servings)
Estimate your daily protein target in grams and see how many servings of lentils, tofu, tempeh and other plant foods it takes. Free, private and instant.
How to use the Plant-Based Protein Planner (Grams per Day and Food Servings)
- Enter your body weight in kilograms.
- Choose your activity or goal. The grams per kilogram figure is shown in each option.
- Choose whether to add a margin for the slightly lower digestibility of some plant proteins.
- Read your daily target and the amount of each food that would supply it on its own, then mix foods across the day.
Example
Worked example (70 kg, active, no margin)
- Target: 70 × 1.2 = 84 g a day
- Lentils: 84 ÷ 9 × 100 = 933 g cooked (on their own)
- Tofu: 84 ÷ 12 × 100 = 700 g
- Tempeh: 84 ÷ 19 × 100 = 442 g
Limitations
- The grams-per-kilogram values are general ranges. Individual needs vary with age, health and training, and medical conditions can change them.
- Food values are typical approximations. Tofu in particular varies a lot by type, and cooked and dry values are not interchangeable.
- Protein is only one part of a balanced diet. Vegans also need to think about vitamin B12, iron, calcium and other nutrients.
- This is not medical or dietary advice.
Sources
Rates and rules last checked against these sources on 2026-10-08.
About this tool
The Plant-Based Protein Planner estimates a daily protein range from your body weight and activity, then shows how many grams of common plant foods give that amount. The target uses well-known ranges in grams per kilogram of body weight: 0.8 for a typical adult, higher for regular exercise and for building muscle. Food values are typical figures for cooked or ready-to-eat foods, so labels will differ.
Also searched for as: vegan protein calculator, how much protein do vegans need, plant protein per day, vegetarian protein planner, protein sources vegan, protein grams per kg.
Plant-Based Protein Planner (Grams per Day and Food Servings) is part of ToolStack Hub's Calculators. It runs entirely in your browser, which keeps your data private and makes results instant. There is nothing to install and no account to create. There is no usage limit.
Frequently asked questions
How much protein does a vegan need?
The common reference figure for adults is 0.8 g per kg of body weight, and active people often aim for 1.2 to 2.0 g per kg. Some experts suggest a small extra margin for plant sources.
What are good plant protein sources?
Lentils, chickpeas, beans, tofu, tempeh, edamame, seitan, oats, nuts, seeds and soya milk all contribute.
Is this medical advice?
No. It is a rough estimate. See a doctor or dietitian for personal advice.
Is the Plant-Based Protein Planner (Grams per Day and Food Servings) free?
Yes. Plant-Based Protein Planner (Grams per Day and Food Servings) is completely free with no sign-up, limits or watermarks.
Is my data private when I use the Plant-Based Protein Planner (Grams per Day and Food Servings)?
Yes. It runs in your browser, so your input is not uploaded to our servers.
Does it work on mobile?
Yes. ToolStack Hub tools work on phones, tablets and desktop browsers.
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