Health⏱ 5 min read
How to Calculate Macros on a Vegan Diet
Getting adequate protein, complete amino acids, and micronutrients on a plant-based diet requires more planning than omnivorous diets. Here is the calculation framework and the nutrients to watch.
A vegan diet can meet all nutritional needs -- but the margin for error is smaller because plant proteins are less bioavailable and several key nutrients are harder to obtain. Knowing the numbers makes the difference between a healthy plant-based diet and a deficient one.
Protein Requirements Are Higher on a Vegan Diet
Animal protein digestibility: approximately 90-95%
Plant protein digestibility: approximately 70-85% (varies widely)
PDCAAS (Protein Digestibility-Corrected Amino Acid Score):
Whey protein: 1.00 (reference)
Soy protein: 0.91-1.00 (highest of plant proteins)
Chickpeas: 0.57-0.78
Wheat gluten: 0.25-0.40
Lentils: 0.52-0.70
Recommendation for vegans:
Increase protein target by 10-15% above general guidelines
General target: 1.6g/kg/day
Vegan target: 1.8-2.0g/kg/day (to account for lower bioavailability)
75kg vegan: 75 x 1.9 = 142.5g protein per day
Complete Protein on a Plant-Based Diet
Complete proteins contain all essential amino acids in adequate amounts.
Most plant proteins are limited in at least one amino acid:
Legumes: low in methionine
Grains: low in lysine
Combining solves the problem:
Classic combinations (eaten within the same day):
Legumes + grains: rice and lentils, beans and rice, hummus and pitta
Legumes + seeds: tofu and sesame, edamame and pumpkin seeds
High-quality complete plant proteins (no combining needed):
Soy (tofu, tempeh, edamame): complete -- 8-10g protein/100g cooked
Quinoa: complete -- 8g protein/cup cooked
Hemp seeds: complete -- 31g protein/100g
Key Nutrient Calculations for Vegans
Vitamin B12: ZERO plant foods contain active B12
Requirement: 2.4 mcg/day (adults)
Source: supplement or fortified foods only
Recommended: 25-100 mcg/day supplement (higher dose less frequently absorbed)
Calcium (without dairy):
Requirement: 700mg/day adults, 1,000-1,200mg for >50 years
Plant sources (per 100g):
Tofu (set with calcium): 350mg
Kale (cooked): 72mg | Chickpeas: 49mg | Almonds: 264mg
Fortified plant milk: 120-240mg per 100ml
Iron:
Haem iron (meat): 15-35% absorption
Non-haem iron (plants): 2-20% absorption
Vegans need 1.8x the standard iron intake (WHO recommendation)
Men: 8mg x 1.8 = 14.4mg | Women (pre-menopause): 18mg x 1.8 = 32.4mg
Tip: consume iron-rich foods with vitamin C to enhance absorption
Sample Vegan Macro Day (75kg, Fat-Loss Goal)
Calorie target: 1,800 kcal
Protein target: 142g (higher than standard for bioavailability)
Carbs: 180g (40%)
Fat: 60g (30%)
Meeting protein with whole foods:
Breakfast: 200g tofu scramble = 16g protein
Lunch: 200g tempeh + vegetables = 38g protein
Snack: 30g hemp seeds = 9g protein
Dinner: 200g edamame + 150g lentils = 16g + 13g = 29g protein
Evening: 200g soy yogurt = 12g protein
Total: 104g protein
Shortfall: 142 - 104 = 38g protein
Supplement with: 1 scoop pea protein isolate = 25g + 150g black beans = 15g
Revised total: 104 + 40 = 144g -- target met