How vegan macros work
We estimate your maintenance calories (Mifflin-St Jeor + activity), adjust for your goal, then anchor protein to your bodyweight, set fat to about 28% of calories, and fill the rest with carbs. On whole-food plant diets carbs naturally run higher — that’s expected and healthy.
Common questions
How are vegan macros calculated?
We estimate your calories burned with the Mifflin-St Jeor equation and your activity level, adjust for your goal (a deficit to lose, a surplus to gain), then split into protein (anchored to your bodyweight), fat (about 28% of calories) and carbohydrate (the remainder).
Why are my carbs higher on a vegan diet?
Whole plant foods — grains, legumes, fruit, starchy veg — are naturally carb-rich, so a healthy vegan macro split usually has more carbs than a typical omnivore plan. That is normal and fine; focus on hitting your protein and total calories.
How much protein for building muscle on a vegan diet?
Aim for roughly 1.8–2.0 g of protein per kg of bodyweight when building or in a deficit, spread across 3–4 meals. Soy, seitan, tofu, tempeh, lentils and a pea/soy protein powder make this easy.
