Counting Vegan Macros for Health & Weight Loss

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Need to Know:

• Vegan diets tend to be lower in protein and fat but higher in carbohydrates than a standard American diet.

• People who choose a vegan diet should take steps to consume at least 15%-30% of daily calories or 1.2 to 2.0 grams of protein per kilogram of body weight per day for optimal health and weight loss.

• Choosing less processed foods and foods higher in protein, higher in fiber, and higher in unsaturated fats will help you to optimize the health benefits of a vegan diet.

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When comparing vegan diet macros to typical American diet macros, plant-based diets tend to be lower in protein. A vegan diet (where you avoid all animal-based foods) generally includes meals and snacks built around plant-based carbs such as grains, vegetables, fruits, and legumes. For this reason, some nutrition experts have raised concerns about whether or not you will get a balanced intake of macros when you go vegan.

Typical Vegan Macros vs. Standard Diet Macros

Several studies have investigated the nutrition patterns of vegan eaters and compared those patterns to the eating habits of omnivores (people who eat a diet where no foods are off limits). Their results have provided insight into the macronutrient strengths and deficiencies you may encounter if you avoid all animal products.(1)

In general, vegan diets tend to be higher in carbohydrates and lower in protein and fat than a typical American diet. For some people, a vegan diet may be a healthier diet. It is important to note, however, that nutritional balance and food quality are key factors.

A balanced vegan diet that includes plenty of fruits, vegetables, and whole grains is going to be far healthier than the standard American diet (an omnivore diet) that includes fatty foods, added sugars, and excess sodium. But if the vegan diet includes a lot of heavily processed foods then you may not gain health benefits. So, your vegan diet will be healthy if you choose high-quality foods. But if you still opt for empty-calorie foods, like sugary sodas and refined grains, then you may not reap the health benefits you expect by shifting to plant-based eating.

So when considering a vegan diet, it is important to look at your macronutrient balance and choose high-quality foods from each macro category: protein, fat, and carbohydrates.

Recommended Vegan Macro Ratios

Across all vegan diets, some macronutrient patterns emerge when eating patterns are studied. Here is how your protein, carbohydrate, and fat intake may be affected by switching to a vegan diet and ways to make your vegan diet as healthy as possible.

Protein

Since animal-based products are the most common protein sources, this macro may fall short when adopting a plant-based meal plan. Studies show that vegan diets tend to be lower in protein, although usually still within some recommended guidelines for protein intake.(2)

Several studies suggest that the typical protein intake on a vegan diet ranges from 12% to 14% of daily calories, which is adequate for general health according to the 2020-2025 Dietary Guidelines for Americans (DGA). Newer versions of the DGA, however, suggest that we consume more protein. The 2025–2030 Dietary Guidelines for Americans (DGA) recommend that adults consume 1.2 to 1.6 grams of protein per kilogram of body weight per day (g/kg/day). For a 150-lb person (68 kg) who consumes a 2000-calorie per day diet, that is equivalent to 81 to 108 grams or 16% - 22% of total daily calories.

For athletes:

If you are a vegan who is physically active you will want to ensure that you consume adequate protein. The International Society of Sports Nutrition (ISSN), suggests that physically active people should consume 1.4 – 2.0 g/kg/day to help improve the effectiveness of workouts.(5) For a 150-pound person who consumes 2000 calories per day, that would be roughly 95 to 136 grams of protein per day or 19% to 27% of daily calories.

Vegan diets may also provide fewer branched-chain amino acids (BCAAs), such as leucine. Amino acids are the building blocks of protein. BCAAs have a chemical structure that is particularly helpful for building and maintaining muscle. Common sources of leucine include meat and dairy products, which wouldn’t be consumed on a vegan diet. However, foods like brown rice, tofu, black beans, and peanut butter also contain leucine and comply with a vegan diet.

For weight loss:

Lastly, if your goal is weight loss, you’ll also want to ensure that you consume adequate protein on a vegan diet. Diets higher in protein help you to maintain muscle mass and a healthier metabolism while you are losing weight.(7)

Recommended protein intake on a vegan diet: 15%-30% of daily calories or 1.2 to 2.0 grams of protein per kilogram of body weight per day

Carbohydrates

As you might expect, carbohydrate intake is usually relatively high on a vegan diet. Research suggests that you are likely to consume 50% or more of your calories from carbs on a vegan diet. This number falls within the recommended range of 45% to 65% of total daily calories. (3,4)

In particular, fiber intake tends to be higher when a plant-based diet is consumed. Fiber is a non-digestible carbohydrate found in foods like legumes, whole grains, fruits, vegetables, and seeds.

For athletes:

If you are an endurance athlete, adequate carbohydrate intake is essential for your workouts. Carbs are your body’s preferred fuel source. In order to have the energy necessary for longer sessions, you’ll need to consume more carbs (on the higher end of the recommendation).

For strength-trained athletes, carbs are still important for your workouts, but not as important as protein. If weight lifting is your primary sport, you can afford to consume carbs on the lower end of the recommendation.

For general health and weight loss:

Higher fiber intake is associated with health benefits, including a reduced risk of heart disease, diabetes, obesity, colorectal cancer, and other gastrointestinal disorders. (6) Eating more fiber also helps with weight loss as it helps you to feel full longer after eating.

Organizations like the American Heart Association suggest consuming 28 grams of fiber daily, but studies show that very few people reach that target. When you choose a vegan diet, however, you will likely consume more fiber because the nutrient is found in plant-based foods.(8)

When vegan diets were compared to other eating styles in clinical trials, researchers saw that the vegan diet provided an average of 41 grams of fiber per day, a number that is far higher than the average intake on other diets such as a vegetarian diet or an omnivore diet. (9)

Remember, however, that diet quality and food choices matter. If your vegan diet is based around refined grains like white bread, white pasta, and store-bought baked goods, then your fiber intake may still fall short. Refined grains are processed to provide a softer texture, but the fiber is removed during the manufacturing process. Instead, choose whole grains and fill up on plenty of whole fruits and veggies with the fiber still intact.

Recommended carbohydrate intake on a vegan diet: 45% to 65% of total daily calories

Fat

Health experts advise choosing foods that provide less saturated fat and more mono- or polyunsaturated fats to boost heart health. A higher intake of saturated fat is associated with an increased risk of heart disease and stroke.(10) According to the 2020-2025 DGA, we should limit our saturated fat intake to less than 10% of daily calories. (3) If you consume 2000 calories per day, that would mean consuming less than 200 calories or 22 grams of saturated fat daily.

However, since saturated fats are primarily found in animal-based foods like meat and dairy, you’re likely to consume less unhealthy fat when you go vegan.

Studies suggest that the typical vegan diet only provides about 6% to 7% of daily calories from saturated fat, while an omnivore diet is likely to provide more than 10% of calories from saturated fat. (11)

But again, your food choices matter. Some vegan foods, like certain nuts or coconut oil, provide saturated fat, albeit in relatively small amounts. But most fatty plant-based foods, like avocado, olives, or olive oil, provide healthy unsaturated fats.

Recommended fat intake on a vegan diet: 20% to 35% of daily calories with no more than 10% of daily calories from saturated fat.

Choosing Optimal Macro Foods on a Vegan Diet

To make the most of your vegan macros, you’ll want to optimize your food choices. Make sure that your meals are built around nutrient-dense, plant-based foods. You’ll also want to ensure that you get the balance of macronutrients that you need to reach your health and fitness goals.

There is no one-size-fits-all macro ratio for a vegan diet. The right ratio for you depends on your personalized needs. For example, a bodybuilder will need more protein than a runner who wants to optimize carbohydrate intake. So, the first stop on your vegan journey should be calculating your optimal macro balance. You can use a macro calculator to get your numbers instantly.

👉 Vegan Macros Calculator: Get Personalized Numbers Instantly 👈

Once you have your vegan macro ratios calculated, then you can build meals to reach your daily targets. These tips and food lists will help you maximize your meal plan.

Vegan Protein Sources

Choosing a variety of different protein sources can help you not only increase your protein intake but also your intake of important micronutrients, like vitamin B12. Vitamin B12 is important for healthy blood and nerve cells, but it is most often found in animal products, so vegans may become deficient. However, certain protein-rich vegan foods like fortified whole grain cereals, fortified milk alternatives, and nutritional yeast usually contain the vitamin.

You’ll also boost your amino acid intake with these plant-based protein choices:

• Chickpeas: 39g per cup

• Tempeh: 31g per cup

• Tofu: 20g per cup

• Lentils: 18g per cup

• Edamame: 17g per cup (cooked)

• Black beans: 15g per cup

• Quinoa: 8g per cup (cooked)

• Soy milk: 8g per cup

• Peas: 8 grams per cup

• Brown rice: 5g per cup (cooked)

One quick note about vegan protein: you may see some older sources mention the importance of “complete proteins.” Complete proteins are those that provide all nine essential amino acids. Most plant-based proteins are not complete, so many vegans used to combine foods in the same meal to get all of their essential amino acids. However, recent research has suggested that combining proteins is unnecessary for your body to get all the amino acids it needs. However, choosing a range of different protein sources will help. (12)

Lastly, you may consider a protein supplement to balance your macros on a vegan diet. But, you should read labels carefully as many popular products contain whey or casein protein, which are both derived from animal sources (milk). Instead, choose pea protein, soy protein, or other plant-based products. Many brands, such as Garden of Life, Optimum Nutrition, and Premier Protein, make plant-based choices for their customers.

Nutritious Carbohydrates on a Vegan Diet

Fiber not only provides health benefits, but it also helps you to feel full longer after eating. For this reason, many people who are trying to lose weight choose fiber-rich foods so they get hungry less often and eat less. Whether you are trying to lose weight or not, fiber is your friend. But again, variety is key.

Try “eating the rainbow” when choosing fruits and vegetables. Include as many colors on your plate as possible. And don’t forget to experiment with grains. Many ancient grains like barley, teff, amaranth, and millet are delicious and packed with nutrition.

Other healthy vegan carbs include:

• Bananas

• Beans

• Berries

• Brocolli

• Brown rice

• Cauliflower

• Citrus fruit

• Green beans

• Kale

• Melon

• Popcorn

• Root vegetables

• Spinach

• Squash

• Whole grain bread

• Whole grain pasta

• Wild rice

• Zucchini

Many of the foods on this list provide other macronutrients besides carbs. For example, wild rice provides some protein and fat, and many of the foods on the fat and protein lists also provide carbs. This is one more reason why eating a variety of different foods is best when starting a vegan diet.

Healthy Fats on a Vegan Diet

Most of us don’t have to make any special effort to add fat to our diet. As I explain in Macro Diet for Dummies, we usually get enough fat from cooking oils, dressings, or fatty foods. But when choosing oils for cooking, dressing a salad, or simply snacking, you’ll want to opt for those that provide mono- and polyunsaturated fatty acids.

Vegan foods with healthy fats include:

• Avocado

• Avocado oil

• Nut butters

• Nuts like almonds, walnuts, or cashews

• Olives

• Olive oil

• Seeds such as chia seeds, pumpkin seeds, sesame seeds or flaxseed

• Tahini

Keep in mind that you’ll want to watch your fat intake if weight loss is your goal on a vegan diet. Fat provides more than double the calories provided by carbs or protein. So, a diet higher in fat can easily become a diet higher in calories. Some fat is necessary for good health, but if you need to cut calories, reducing your fat intake is an easy way to accomplish your goal.

Sample Vegan Meal Plan With Balanced Macros

If you’re unsure about trying a vegan diet, scan this sample meal plan and see if it looks appetizing. But keep in mind this is just a sample. It may not provide the exact calorie or macro targets you need. However, it provides a healthy balance of protein, carbohydrates, and fat. If you need more calories, add a few snacks and increase portion sizes.

Day 1

Breakfast: Oatmeal with Berries and Almond Butter

• 1/2 cup rolled oats (dry)

• 1/2 cup almond milk

• 1 tbsp almond butter

• 1/4 cup blueberries

• 1 tbsp chia seeds

  Macronutrients: 360 calories, carbs 45g, protein 11g, fat: 17g

Lunch: Quinoa Salad with Chickpeas and Veggies

• 1/2 cup cooked quinoa

• 1/4 cup chickpeas

• 1/8 cup chopped cucumber,

• 1/8 cup cherry tomatoes

• 1/8 cup bell peppers

• 1 tbsp olive oil and lemon juice for dressing

Macronutrients: 430 calories, carbs: 53g, protein 15g, fat 18g

Dinner: Lentil and Spinach Stir-Fry with Brown Rice

• 1 cup cooked brown rice

• 1/2 cup cooked lentils

• 1 cup spinach sautéed in 1 tsp olive oil

• Spices (garlic, cumin)

Macronutrients: 500 calories, carbs 67g, protein 14g, fat 8g

Day 2

Breakfast: Smoothie Bowl

• 1/2 banana

• 1/2 cup frozen mixed berries

• 1/2 cup unsweetened almond milk

• 1 tbsp peanut butter

• 1 tbsp hemp seeds

• 1/4 cup granola

Macronutrients: 400 calories carbs 43g, protein 13g, fat 22g

Lunch: Tofu Stir-fry with Vegetables

• 1/2 block firm tofu (grilled or sautéed)

• 2 cups mixed vegetables (broccoli, carrots, and bell peppers)

• 1 tbsp soy sauce

• 1 tbsp sesame oil

Macronutrients: 408 calories, carbs 23g, protein: 29g, fat 27g

Dinner: Sweet Potato and Black Bean Tacos

• 2 small corn tortillas

• 1/2 cup roasted sweet potatoes

• 1/2 cup black beans

• Top with 2 tablespoons salsa, 1/4 sliced avocado, shredded lettuce

Macronutrients: 600 calories, carbs: 98g, protein 26g, fat 14g

Day 3

Breakfast: Avocado Toast with a Side of Fruit

• 2 slices whole grain bread

• 1/2 avocado

• 1 tbsp hemp seeds

• Side: 1/2 orange or grapefruit

Macronutrients: 429 calories, carbs 50g, protein 14g, fat 22g

Lunch: Hummus Wrap with Veggies and Spinach

• 1 large whole-wheat tortilla

• 2 tbsp hummus

• 1/4 cup shredded carrots, cucumber, and red cabbage

• 1 cup fresh spinach

• 2 tbsp tahini dressing

Macronutrients: 268 calories, carbs: 32g, protein 10g, fat 11g

Dinner: Vegan Chili

• 1/2 cup black beans

• 1/2 cup kidney beans

• 1/2 cup diced tomatoes

• 1/2 cup corn

• 1/4 avocado for garnish

Macronutrients: 465 calories, carbs: 80g, protein 25g, fat 7g

5 Key Tips for Counting Vegan Macros

• Start slowly. Adopting a vegan diet all at once isn’t the right move for everyone. If you currently eat meat at most meals, try swapping out one meal for a plant-based meal each week and see how you like it. Reduce your animal-based meal intake as you become more comfortable choosing and cooking plant-based meals.

• Track macros at your own pace: You don’t have to track your macros every day. When you are first starting out, go easy on yourself and take small steps toward your long-term nutrition and health goals.

• Use smartphone apps for tracking. Apps like LoseIt!, MyFitnessPal, and others make macro tracking on a vegan diet easier. Simply download the app and input the foods you consume. You’ll get a breakdown of your macronutrient balance so you can make adjustments as needed.

• Don’t ignore calories. If weight loss is your goal, be mindful of the calories that you consume. Aim for a 500-calorie per day deficit from your typical daily calorie intake and remember that protein provides 4 calories per gram, carbs provide 4 calories per gram, and fat provides 9 calories per gram. Make adjustments to your deficit as needed to reach your weight loss goals.

• Plan and prep meals in advance. It’s easier to meet your daily macro targets if you plan and prep meals in advance. That way you have the food you need ready to go when it is time to eat. Making food decisions when you are not hungry helps you to eat a more nutritious diet.

Sources:

1. Neufingerl N, Eilander A. Nutrient intake and status in adults consuming plant-based diets compared to meat-eaters: a systematic review. Nutrients. 2021;14(1):29. doi:10.3390/nu14010029

2. Łuszczki E, Boakye F, Zielińska M, et al. Vegan diet: nutritional components, implementation, and effects on adults’ health. Front Nutr. 2023;10:1294497. doi:10.3389/fnut.2023.1294497

3. USDA. Dietary Guidelines for Americans 2020-2025

4. USDA Scientific Report of the 2025 Dietary Guidelines Advisory Committee

5. Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). doi:10.1186/s12970-017-0177-8

6. American Heart Association. Sound the fiber alarm! Most of us need more of it in our diet

7. University of Kansas Medical Center. Protein may help boost weight loss and improve overall health

8. Quagliani D, Felt-Gunderson P. Closing america’s fiber intake gap: communication strategies from a food and fiber summit. American Journal of Lifestyle Medicine. 2017;11(1):80-85. doi:10.1177/1559827615588079

9. Clarys P, Deliens T, Huybrechts I, et al. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients. 2014;6(3):1318-1332. doi:10.3390/nu6031318

10. Medline Plus. Facts about saturated fats

11. Key TJ, Papier K, Tong TYN. Plant-based diets and long-term health: findings from the EPIC-Oxford study. Proceedings of the Nutrition Society. 2022;81(2):190-198. doi:10.1017/S0029665121003748

12. Hertzler SR, Lieblein-Boff JC, Weiler M, Allgeier C. Plant proteins: assessing their nutritional quality and effects on health and physical function. Nutrients. 2020;12(12):3704. doi:10.3390/nu12123704