Questions › How much protein do vegans need?
How much protein do vegans need?
UK adults need roughly 0.75g of protein per kilogram of body weight a day, about 45 to 55g for most people. On a plant-based diet that is very achievable: include a concentrated source such as tofu, tempeh, beans, lentils or seeds at each meal.
See what your diet might be missing. Free, in 60 seconds →Hitting the target on plants
Anchor meals with a concentrated source: tofu, tempeh, seitan or edamame at roughly 15 to 20g a serving, or lentils, chickpeas and beans at 8 to 18g. Add nuts, seeds and wholegrains through the day, and choose soya or pea milk if protein is a focus. Active and older people simply eat a little more of the same foods.
Is plant protein "incomplete"?
This is largely a myth. Individual plant foods can be lower in one or two amino acids, but eating a normal variety of pulses, grains, nuts and seeds across the day supplies them all. You do not need to combine specific foods at one meal.
How much you need
| Group | Per day |
|---|---|
| Men (19–50) | 55.5g |
| Men (51+) | 55.5g |
| Women (19–50) | 45g |
| Women (51+) | 45g |
Source: SACN / COMA Dietary Reference Values.
Common questions
Can you build muscle on a vegan diet?
Yes. With enough total protein and calories, spread across the day, plant-based diets support muscle gain. Concentrated sources like tofu, tempeh, seitan and soya or pea protein make it straightforward.
Do I need to combine proteins at every meal?
No. Eating a variety of plant proteins across the day covers all the essential amino acids; combining them at one meal is unnecessary.