Free Tool
Enter your weight and activity level to find your daily protein target — plus the best plant-based foods to hit it.
Daily protein target
53–58g
Based on 70kg × 0.75–0.83g/kg
The WHO and NHS recommend 0.75–0.83g of protein per kg of body weight for sedentary adults. For moderate exercisers, 1.0–1.4g/kg is typical. Athletes and those building muscle may need 1.6–2.2g/kg (Morton et al., 2018).
A well-planned vegan diet easily meets these targets. Legumes, tofu, tempeh, seitan, and whole grains provide all essential amino acids when eaten in variety throughout the day.