The vegan protein calculator: How much protein do I need, and how do I get it from plants?

The information available on protein is overwhelming (and, often, contradictory!) Add veganism into the mix, and we have a recipe for information overload and confusion.

Luckily, we're here to set things straight using peer-reviewed, empirical research -- not the beliefs of the gym bro who thinks you'll become protein deficient on a vegan diet.

How to optimize your vegan diet for strength training


Below is my five step approach to making sure that your nutrition supports your fitness, health, and physique goals. If you want to level-up your nutrition, you need to go through these in order. The most important step is first, and the least important step is last. (These are the steps that my team and I go through with our coaching clients, all of whom strength train regularly.)

Step 1: Nutrition quality

Your number one priority is food quality. We can't measure this like we can with things like calories or protein, but it's something we inherently know: foods in their most natural states are generally the most nutrient-dense and health-promoting. A lunch of tofu stir fry with veggies and rice is higher in nutrient quality than a lunch of French fries and ketchup. A snack of an apple with almond butter is higher in nutrient quality than a snack of Oreos.

"Where do you get your protein?!"

Everyone who’s been vegan for more than 4 minutes has heard, “But…where do you get your protein from?” High-level vegan strength athletes need between 1.8 and 2.5 grams of protein per kilogram of body weight (or between 0.8 and 1.14 gram of protein per pound of body weight). Folks who train less intensely won’t need that much. Most of my strength training clients aim to get about 20% of their calories from protein.

So, the first piece of the protein puzzle is that you might not need as much protein as you think. The second and third pieces are protein density and variety.

If you strength train, you do need to make sure you’re eating protein-dense foods like seitan, tofu, tempeh, high-protein pastas (e.g. red lentil, chickpea, edamame, black bean), and textured vegetable protein (a.k.a. TVP). Feel free to supplement with a plant-based protein powder, but do keep variety in mind. To ensure you’re getting all the amino acids you need, in the correct proportions, eat a wide variety of protein-rich foods, rather than relying on only two or three main sources.

You may have come across a protein recommendation of 0.8 grams of protein per kilo of bodyweight per day. According to this calculation, if you weigh 160 pounds, you need about 58 grams of protein per day. There are two important things to keep in mind here:

1. This is a minimum requirement to stave off health problems, not an optimal amount.

2. This recommendation is for sedentary people, not those who exercise (and especially not for those who strength train).

Here are a few situations in which your protein needs will increase:

  • You strength train and want to build muscle. 

  • You're in a calorie deficit. (A higher protein intake will prevent muscle loss along with fat loss.)

  • Some research suggests that we may need more protein as we age because our rate of absorption decreases.

High-protein vegan foods:

  • ​High-protein pastas (e.g. edamame, red lentil, chickpea, black bean)

  • Seitan

  • Soy curls

  • Tempeh

  • Textured vegetable protein (TVP)

  • Tofu

  • Nutritional yeast

  • Hemp hearts

  • Chia seeds

Sample high-protein plant-based meals to fuel strength training:

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This tofu scramble packs in 26 grams of protein for only 256 total calories. 

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High-protein pasta is a super simple meal option. Add pasta sauce, and amp up the protein content even further by adding nutritional yeast, tofu, or plant-based meats.


Make your own seitan -- it's easier than you think! Almost 70% of the calories in my homemade seitan come from protein.

About the author

Vegan since 2003, Karina Inkster is a fitness and nutrition coach, author of four books, and magazine writer. She holds a Masters degree in Gerontology, specializing in health and aging. Karina hosts the No-Bullsh!t Vegan podcast, busting myths and providing evidence-based advice to kick butt with your health and fitness – on a vegan diet. Her award-winning online coaching programs help vegans worldwide live their healthiest, most plant-strong lives.

Get not one--but two--vegan fitness and nutrition coaches!

Only a few spots available! If you're ready to level-up your fitness and vegan nutrition, our award-winning coaching programs are for you. 

Coach K and Coach Zoe will build a customized workout routine around your busy life so you don’t have to reorganize your entire schedule.

We’ll create a nutrition action plan that lets you eat your favourite foods, while supporting both your fitness and your physique goals. Most importantly, we'll provide an in-depth support and coaching system to keep you accountable and moving toward your goals.

Learn more here.

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