​​​​​The information available on protein is overwhelming, and often contradictory. Add veganism into the mix, and you’ve got a recipe for confusion, second-guessing, and way too much mental bandwidth spent on food.

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Luckily, we’re here to set things straight using peer-reviewed, empirical research — not the beliefs of the gym bro who thinks you’ll immediately become protein deficient if you stop eating meat.

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The protein calculator above is based on recommendations from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine (ACSM).

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How to Use the Protein Calculator

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Step 1: Enter your body weight
If you’re currently working on weight loss, enter the weight you’re aiming for rather than your current weight. If there’s a large difference (around 40 lbs / 18 kg or more), choose a number between your current and goal weights.

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Step 2: Select vegan or vegetarian
Some experts recommend a slightly higher protein intake for people eating plant-based diets, to ensure adequate intake of all essential amino acids.

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Step 3: Indicate whether you’re in a calorie deficit
If you’re eating fewer calories than you burn (for fat loss), your protein needs increase to help preserve muscle mass.

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Step 4: Choose your training intensity
As you move the slider from “none” upward, you’ll see descriptions for each training level. More intense training means higher protein needs.​​

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About the “0.8 g per kg” recommendation​

You may have come across the recommendation of 0.8 grams of protein per kilogram of body weight per day. For someone weighing 160 lbs (73 kg), that works out to about 58 grams per day.

Two important clarifications:
 

1. This is a minimum requirement to avoid health issues, not an optimal intake.

2. It applies to sedentary folks, not people who exercise regularly (especially not those who strength train).

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Situations where protein needs increase

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Your protein requirements are higher if:
 

• You strength train and want to build or maintain muscle

• You’re in a calorie deficit

• You’re older (research suggests protein absorption efficiency decreases with age)
   

High-protein vegan foods:

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• Fava bean tofu

• High-protein pastas (edamame, red lentil, chickpea, black bean)

• Seitan (here's a recipe to make your own)

• Soy curls

• Tempeh

• Textured vegetable protein (TVP)

• Tofu

• Nutritional yeast

• Hemp hearts

• Chia seeds

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​Need help putting this into practice?

 

Knowing your protein target is helpful. Actually hitting it consistently (without obsessing, tracking forever, or living off protein powder) is where most people get stuck.

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Here’s what I see all the time:

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• Vegans who “know their number” but under-eat protein most days

• Lifters who train hard but aren’t getting stronger​

• Smart, motivated humans overwhelmed by conflicting advice

• Folks managing all of this in their head, every day

 

If that sounds familiar, you don’t need more information. You need structure.

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And structure isn’t a meal plan, a macro spreadsheet, or yet another app yelling numbers at you. It’s knowing how much protein you need for your training, how to apply it in real life, and how to stop overthinking it altogether.

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That’s where personalized coaching comes in.
 

Personalized coaching means you’re not trying to reverse-engineer your nutrition and training from calculators, articles, or social media posts.

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Instead, we help you:

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• Set a protein target that fits your training, goals, and preferences

• Build meals around protein-dense foods you actually enjoy

• Adjust intake as training volume, stress, or body composition goals change

• Strength train in a way that supports muscle, bone health, and longevity

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Our coaching is a good fit if you:

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• Are vegan or vegetarian and want to get stronger

• Train regularly (or want to) and care about long-term health

• Feel mentally drained managing nutrition in your head

• Want guidance grounded in evidence, not extremes

 

If you’d like a plan that actually works in real life, and support putting all the nutrition and strength training pieces into practice, we’d love to help.​