How to Calculate Vegan Macros in 5 Easy Steps

Tracking vegan macros doesn’t need to be complicated. The trick is to set realistic protein, keep fats in a healthy range, and let carbs do the rest.

Here’s a simple 5‑step setup:

## Step 1: Set your calories

Start with your maintenance calories, then adjust based on your goal (lose, gain, maintain).

## Step 2: Set a protein target

Protein is usually the hardest part for vegan diets, so set it first. A simple starting point is **1.6–2.2 g per kg of body weight** depending on your goal and training.

## Step 3: Set a minimum fat range

Don’t push fats too low. Aim for **20–30% of calories** from fat to keep hormones and energy steady.

## Step 4: Fill the rest with carbs

Carbs will make up whatever calories remain. This is fine—most plant‑based foods are carb‑rich and high in fiber.

## Step 5: Build meals around protein anchors

Vegan protein sources that make tracking easier:

- tofu, tempeh, seitan

- lentils, beans, chickpeas

- edamame

- soy or pea protein powder

When you start with protein, the rest of the meal falls into place.

If you want to keep it easy, **CalMate** lets you log meals fast with AI photo/text/label scans and keeps your macro totals clear.

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