How much protein do vegans need?
The same as anyone else: roughly 1.2–2.2 g of protein per kg of body weight, scaled by your goal — more when building muscle or losing fat, less at maintenance. Plant-based eating hits this comfortably with a bit of planning.
High-protein plant foods
Build meals around concentrated plant proteins — tofu, tempeh, seitan, edamame, lentils, beans and soy milk — and the daily target stops being the hard part. Combining a variety across the day covers all the essential amino acids.
Swoodie tracks protein per meal and filters thousands of recipes by macro, so plant-based eaters stay on protein without spreadsheets. See the vegan guide for meal ideas.
General estimates for healthy adults, not medical advice.
Frequently asked questions
How much protein should a vegan eat per day?
Around 1.2–2.2 g per kg of body weight depending on your goal — maintenance at the lower end, fat loss and muscle building at the higher end. Enter your weight and goal above for a personalised gram target.
Can you build muscle on plant protein?
Yes. Hit your daily protein target from varied sources — tofu, tempeh, seitan, edamame, lentils, beans and soy — and you cover the essential amino acids needed to build muscle.
What are the highest-protein vegan foods?
Seitan, tempeh, tofu and edamame lead the list, followed by lentils, chickpeas, black beans and soy milk. The calculator shows per-serving protein for each.