How Much Protein on a Vegan Diet?
Vegan diets can hit protein goals with dals, soya, dairy alternatives, and plant powders. This example uses muscle-gain settings; switch goal in the calculator as needed.
Example: 29M, 70 kg, moderately active, muscle gain
Example calculator output
133g
Daily protein
120–146g
Suggested range
33g
Per meal (4 meals)
1.9
g per kg bodyweight
About 93g from food and 40g from supplements is a common split (≈70/30)—adjust to your diet. Target energy context: ~2863 kcal/day for this profile.
Educational estimate only—not medical advice.
Practical tips for this goal
- Take 25-30g protein within 2 hours after workouts
- Include 20-30g casein protein before bed
- Drink extra water (aim for 35ml per kg body weight)
- Consider digestive enzymes if experiencing bloating
Products that fit this scenario
FAQ
Do vegans need more protein?
Some research suggests slightly higher intakes if protein quality/variety is limited. Spreading plant proteins through the day and using a complete powder when useful helps.