Vegan Protein Completion (Amino Acid) Calculator
Enter your protein sources and daily intake to check amino acid completeness and get recommendations.
Your body weight in pounds
Affects how much complete protein you need
Most common protein in your diet
Second most common protein (for combining)
Total plant protein daily (check nutrition labels)
Do vegans need to combine proteins at every meal?
No, you don't need to combine proteins at each meal - this is an outdated myth. However, you DO need to eat a VARIETY of plant proteins throughout the day. Your body maintains an amino acid pool - as long as you eat complementary proteins (grains + legumes, nuts + seeds) over 24-48 hours, you'll get all 9 essential amino acids. Example: Beans at lunch + rice at dinner = complete amino profile by next day.
Which plant proteins are complete (have all 9 essential amino acids)?
Complete plant proteins: Soy (tofu, tempeh, edamame) - 28g complete protein per cup, Quinoa - 8g per cup (complete but low), Buckwheat - 6g per cup, Hemp seeds - 10g per 3 tbsp (complete), Chia seeds - 4g per 2 tbsp, Spirulina - 4g per tbsp. Most other plant foods are INCOMPLETE and need combining.
What amino acids do vegans typically lack?
Most critical: Lysine (lacking in grains, nuts, seeds), Methionine (lacking in legumes), Leucine (low in most plants for muscle growth - need 2-3g daily). Secondary: Tryptophan, Threonine, Valine. Solution: Combine legumes (high lysine) + grains (high methionine). Example: Rice + beans, PB&J sandwich, hummus + pita, lentils + quinoa.
How much complete protein do vegans need daily?
RDA: 0.8g per kg body weight (0.36g/lb) for sedentary. Vegans need 20-30% MORE (0.9-1.1g/kg) because plant proteins are less bioavailable. Athletes: 1.2-1.6g/kg. Example: 150lb vegan athlete needs 82-109g complete protein daily. Spread across 4-5 meals. Include 20-30g complete protein per meal for muscle protein synthesis.