Plant-Based Macro Calculator
Your daily calories, protein, carbs, and fat — dialed for a whole-food plant diet.
Your details
Macro breakdown
Track for 2–3 weeks and adjust ±100 kcal based on real-world results.
How this is calculated
Step 1 — BMR (Mifflin-St Jeor): The most accurate resting-metabolism equation for the general population. It estimates the calories your body burns at complete rest.
Step 2 — TDEE: BMR multiplied by an activity factor (1.2 sedentary → 1.9 very active) approximates your total daily energy expenditure.
Step 3 — Goal adjustment: Lose weight subtracts 20%; gain muscle adds 15%. These are conservative targets that protect lean mass and are sustainable for months.
Step 4 — Macro split: Protein is set from body weight (a more accurate anchor than a percentage). Fat defaults to 25% of calories from whole-food sources. Carbohydrates fill the remainder — the natural home of a whole-plant diet.
Frequently asked
How do you calculate macros for a plant-based diet?+
Start with your total daily energy expenditure (TDEE), adjust for your goal (lose, maintain, or gain), then split those calories across protein (1.2–1.8 g per kg of body weight), fat (about 25% of calories from whole-food sources like nuts, seeds, avocado, and olives), and carbohydrates (the remainder, from whole grains, legumes, fruits, and vegetables). Plant eaters typically thrive with generous carbs, moderate protein, and modest fat.
What macro split is best for plant-based weight loss?+
A ~20% calorie deficit with protein held at 1.6–2.0 g/kg preserves lean mass while you lose fat. Carbs and fat fill the remainder — most plant-based dieters do well around 55–65% carbs and 20–25% fat.
Do vegans need more protein?+
Not dramatically. Because some plant proteins are slightly less digestible than animal proteins, aiming for the upper end of the recommended range (1.2–1.6 g/kg for general health, 1.6–2.2 g/kg if training hard) provides a comfortable buffer.
How accurate is the Mifflin-St Jeor formula?+
It is the most accurate BMR equation for the general population, with typical error under 10%. Real energy needs vary with body composition, NEAT (fidgeting, standing), sleep, and stress — treat the result as a starting point and adjust based on 2–3 weeks of real-world results.
Related tools
References
- National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575–1581.
- U.S. Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2020–2025.
Educational estimates only, not medical advice. Individual needs vary — consult a physician or registered dietitian.