Plant Protein Calculator
How many grams of protein you need each day — and the plant foods that get you there.
Your details
Plant foods to hit 82 g
Grams of each food (as eaten) that would supply your full daily target on its own. In practice, spread protein across 3–4 plant sources per day.
- Hemp seeds265 g(31 g protein / 100 g)
- Peanuts315 g(26 g protein / 100 g)
- Seitan328 g(25 g protein / 100 g)
- Almonds390 g(21 g protein / 100 g)
- Tempeh432 g(19 g protein / 100 g)
- Edamame683 g(12 g protein / 100 g)
- Lentils911 g(9 g protein / 100 g)
- Black beans911 g(9 g protein / 100 g)
- Chickpeas911 g(9 g protein / 100 g)
- Tofu (firm)1,025 g(8 g protein / 100 g)
- Quinoa (cooked)2,050 g(4 g protein / 100 g)
- Oats (cooked)2,733 g(3 g protein / 100 g)
How this is calculated
Daily protein need = body weight (kg) × g per kg. The g/kg factor depends on activity: 0.8 is the RDA minimum for sedentary adults; 1.2–1.6 fits most active adults; 1.6–2.2 supports muscle building.
Because some plant proteins are slightly less digestible than animal proteins, most plant-forward practitioners suggest picking the upper end of your bracket. Eating a mix of legumes, whole grains, nuts, and seeds across the day supplies all essential amino acids — no per-meal combining required.
Frequently asked
How much protein do I need per day on a plant-based diet?+
For general health, 1.2 g per kg of body weight is a comfortable target (about 82 g for a 150 lb adult). Active adults do well at 1.4–1.6 g/kg. Building muscle typically calls for 1.6–2.2 g/kg.
Do plant proteins count the same as animal protein?+
Nearly. Most plant proteins are 5–10% less digestible, so the practical guidance is to aim for the higher end of your target range and eat a mix of legumes, whole grains, nuts, and seeds across the day — that combination delivers all essential amino acids.
Which plant foods have the most protein?+
By density: seitan, tempeh, hemp seeds, and peanuts. By volume: lentils, black beans, chickpeas, and edamame. A daily rotation of legumes plus a scoop of hemp or a serving of tempeh puts most adults comfortably at target.
Do I need to combine proteins at every meal?+
No. The classic 'protein combining' idea was retired decades ago. Your body pools amino acids from everything you eat across a day — as long as your daily total is met and you eat a variety of plant foods, you get all essential amino acids.
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.
- World Health Organization / FAO / UNU. Protein and Amino Acid Requirements in Human Nutrition. WHO Technical Report Series 935, 2007.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. USDA, 2024.
Educational estimates only, not medical advice. Individual needs vary — consult a physician or registered dietitian.