Calculate your optimal plant-based protein intake with PDCAAS adjustment. Get per-meal targets, lysine requirements, food source recommendations, and complete protein pairings.
Used to calculate your per-meal protein target (2-6 meals)
Now that you know your protein targets, track your vegan meals with BiteKit. Just say what you ate - AI handles the nutrition breakdown instantly.
Getting enough protein on a plant-based diet is entirely achievable with the right knowledge. Protein needs vary based on activity level, body weight, and fitness goals. Sedentary individuals need approximately 0.8g of protein per kilogram of body weight, while active individuals and athletes may require up to 2.0g per kilogram.
Because plant proteins are generally less digestible than animal proteins, vegans benefit from aiming slightly higher - about 10% more than standard recommendations. This is known as the PDCAAS adjustment and ensures your body absorbs enough usable protein from plant sources.
PDCAAS (Protein Digestibility Corrected Amino Acid Score) is the gold standard for measuring protein quality. It evaluates both the amino acid profile and digestibility of a protein source on a scale of 0 to 1.
Soy protein (1.0), pea protein (0.89), and chickpeas (0.78) score highest among plant sources. Soy-based foods match animal protein in quality.
Most plant proteins have PDCAAS scores of 0.5-0.9. Adding 10% to your target accounts for lower digestibility and ensures adequate amino acid absorption.
By eating a variety of plant protein sources and aiming for the PDCAAS-adjusted target, you can meet all your protein and amino acid needs on a fully plant-based diet. No single "magic" food is required - diversity is key.
These are the most protein-dense vegan foods to help you hit your daily targets efficiently:
31g protein per cup. Fermented soy with complete amino acids and excellent gut health benefits.
25g protein per 3.5oz. Made from wheat gluten with a meat-like texture. High in protein, low in carbs.
20g protein per cup. Versatile complete protein that absorbs flavors well. Rich in calcium and iron.
18g protein per cup cooked. Also high in fiber, iron, and folate. Pair with grains for complete protein.
17g protein per cup. Complete protein snack that's also rich in fiber, vitamin K, and manganese.
15g protein per cup cooked. Incredibly versatile - hummus, curries, roasted snacks, salads.
While you don't need to combine proteins at every meal, eating complementary protein sources throughout the day ensures you get all essential amino acids:
Classic combination: rice and beans, lentil soup with bread, peanut butter on toast. Grains provide methionine while legumes provide lysine.
Hummus with tahini, bean salad with sunflower seeds, lentils with hemp seeds. Seeds add sulfur amino acids that legumes lack.
Tofu, tempeh, edamame, and soy milk are all complete proteins on their own. No pairing needed - soy contains all nine essential amino acids in adequate amounts.
Rotate between legumes, grains, soy, seeds, and nuts. Variety ensures you cover all amino acids and micronutrients.
Lysine is the most limiting amino acid in plant diets. Focus on legumes, soy, and seitan as your primary protein sources.
Distribute protein across 3-4 meals for optimal muscle protein synthesis. Aim for 20-40g per meal depending on your total target.
A pea or soy protein shake can help hit targets on busy days. Also consider B12, vitamin D, and omega-3 (DHA/EPA) supplements.
Vegan protein needs depend on activity level and goals. Sedentary individuals need about 0.8g per kg of body weight, while athletes may need up to 2.0g per kg. Our calculator adds a 10% PDCAAS adjustment to account for plant protein digestibility.
PDCAAS (Protein Digestibility Corrected Amino Acid Score) measures protein quality based on amino acid composition and digestibility. Most plant proteins score lower than animal proteins, so aiming 10% higher ensures adequate absorption.
The highest-protein vegan foods include tempeh (31g/cup), seitan (25g/3.5oz), firm tofu (20g/cup), lentils (18g/cup), and edamame (17g/cup). Soy products are especially valuable as they're complete proteins.
No, you don't need to eat complementary proteins together at every meal. As long as you eat a variety of protein sources throughout the day, your body will get all essential amino acids. However, classic combos like rice and beans do make complete proteins.
Absolutely. By consuming adequate PDCAAS-adjusted protein (1.4-2.0g/kg), eating diverse plant sources, and following a structured training program, vegans can build muscle just as effectively as omnivores. Many elite athletes thrive on plant-based diets.
Lysine is the most common limiting amino acid in plant-based diets. Many grains and nuts are low in lysine. Aim for 38mg per kg of body weight daily by prioritizing legumes, soy products, quinoa, and seitan as your main protein sources.
BiteKit makes tracking vegan meals effortless. Just say "tempeh stir-fry with quinoa" or "lentil soup with bread" and AI logs everything instantly.
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