Vegetarian Protein Calculator: How to Hit Your Macros Without Meat
Can you get enough protein on a vegetarian diet? Absolutely. Here's exactly how much you need and the best plant-based sources to hit your target.
The Problem: Most Vegetarians Undereat Protein
A 2023 study in Nutrients found that 62% of vegetarians eat less than the recommended 0.8g protein per kg bodyweight. For active individuals, the target is 1.2-1.6g/kg — even harder to hit without meat.Plant Protein Sources Comparison
Step-by-Step: Your Vegetarian Protein Plan
Common Mistakes
| Source | Protein per 100g | Complete Protein? | Calories |
|---|---|---|---|
| Tempeh | 20g | Yes | 192 |
| Tofu (firm) | 17g | Yes | 144 |
| Lentils (cooked) | 9g | No — combine with rice | 116 |
| Chickpeas (cooked) | 9g | No — combine with grains | 164 |
| Greek yogurt | 10g | Yes | 97 |
| Hemp seeds | 31g | Yes | 553 |
| Seitan | 25g | No — low lysine | 140 |
Try it now: Open the Calorie Tool →
Frequently Asked Questions
How much protein do vegetarians need?
The same as everyone else: 0.8g per kg bodyweight for sedentary adults, 1.2-1.6g/kg for active individuals. A 150 lb person needs 55-109g protein daily depending on activity level.
Can you build muscle on a vegetarian diet?
Yes. A 2021 meta-analysis showed no difference in muscle gain between vegetarian and omnivore diets when protein intake was matched. Focus on complete proteins (soy, dairy, eggs) and leucine-rich sources.
What are the best vegetarian protein combinations?
Rice + beans, hummus + pita, peanut butter + whole wheat bread. These combinations provide all essential amino acids. You don't need to combine them in the same meal — within the same day is fine.