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Free plant-based protein planner: convert body weight to kilograms, multiply by a scenario g/kg band for vegan, vegetarian, or mostly plant diets. Pair with our macro calculator for full macros.
Last updated: April 18, 2026
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Estimate
About 120 g protein/day (1.6 g/kg) for “Strength / resistance training” at ~74.8 kg—spread across meals and diversify sources.
Protein / day
120 g
g/kg (this band)
1.6
~per meal (÷4)
≈ 30 g
Not medical advice. Allergies, malabsorption, and chronic illness change what is appropriate—work with a registered dietitian when possible.
Plant-forward pattern without heavy training—coarse floor for adults in this model.
Regular movement and workouts without aggressive strength focus.
Resistance training and progressive overload on plants.
High-volume training—often discussed upper public band; verify with a sports dietitian.
Default: 165 lb, strength training → about 120 g/day (~1.6 g/kg).
We convert your body weight to kilograms when needed, then multiply by a grams-per-kilogram value tied to your selected scenario. The result is a single daily protein estimate—split into meals however fits your culture, schedule, and appetite. Explore more fitness & lifestyle nutrition tools on the hub.
weight_kg = weight_lb × 0.453592… or weight kg as entered
protein_g ≈ weight_kg × g_per_kg (scenario)
Tracking carbs and fat too? Use the carbohydrate calculator.
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