Build vegan plans with precise calorie goals. Balance protein, fats, carbs, fiber, and meals easily. Train confidently using structured targets for sustainable daily progress.
| Profile | Goal | Calories | Protein | Fat | Carbs | Fiber | Meals |
|---|---|---|---|---|---|---|---|
| Female, 28, 62 kg, 168 cm, moderate activity | Maintenance | 2140 kcal | 120 g | 67 g | 254 g | 30 g | 4 |
| Male, 34, 78 kg, 180 cm, very active | Muscle Gain | 3195 kcal | 169 g | 96 g | 402 g | 45 g | 5 |
| Female, 41, 70 kg, 165 cm, light activity | Fat Loss | 1615 kcal | 136 g | 50 g | 154 g | 23 g | 3 |
1) Basal Metabolic Rate: Mifflin-St Jeor equation estimates resting calorie needs.
Male: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
2) Total Daily Energy Expenditure: TDEE = BMR × activity factor
3) Goal Calories: Target Calories = TDEE × goal factor
4) Protein: Protein grams = weight × protein target × digestibility uplift
5) Fat: Fat grams = (target calories × fat share %) ÷ 9
6) Carbohydrates: Carb grams = remaining calories ÷ 4
7) Fiber: Fiber grams = (target calories ÷ 1000) × fiber target
Enter your sex, age, weight, and height first. These values estimate resting metabolism.
Select the activity level that matches your average week. Choose fat loss, maintenance, or muscle gain based on your current training objective.
Set protein grams per kilogram, fat percentage, and plant protein uplift. Higher uplift can help compensate when meals rely on lower digestibility protein sources.
Choose a fiber target and the number of meals you prefer daily. Submit the form to view calories, macros, meal targets, micronutrient reminders, and the graph.
Use the CSV button for spreadsheet work. Use the PDF button when you need a printable summary of your results.
It estimates calories, protein, fat, carbohydrates, fiber, and per meal targets. It also shows practical baseline reminders for B12, calcium, iron, omega-3, and vitamin D.
Some users prefer a small buffer when relying heavily on plant protein sources. The uplift adds extra protein above the base target to create a more cautious daily plan.
The calculator uses the Mifflin-St Jeor equation for basal metabolism. It then multiplies that result by an activity factor and applies your selected goal adjustment.
Yes. Choose the fat loss goal to reduce calories below maintenance. You can still keep protein high to support training and preserve lean mass during a deficit.
Yes, especially when they want a starting framework. Athletes may still need personalized changes for sport demands, recovery load, digestion comfort, and training periodization.
Carbohydrates receive the calories left after protein and fat are assigned. Very high protein or fat settings can reduce the carbohydrate result automatically.
No. They are general adult reference reminders for planning purposes. Medical conditions, bloodwork, medications, pregnancy, and clinician guidance can change your real needs.
Not necessarily. Think of them as structured daily averages. Small day to day variation is normal, especially when appetite, training intensity, and meal timing change.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.