Vegan Macro Calculator
Daily calorie, protein, carb, and fat targets built for plant-based eating — Mifflin-St Jeor BMR × activity, with a protein default that accounts for plant-protein digestibility.
Your estimated daily targets
Based on Mifflin-St Jeor BMR × activity multiplier. Protein defaults to 1.6 g/kg (active plant-based eaters). Adjust up to 1.8–2.0 g/kg inside Nourii if lifting heavy.
See YOUR Plant Score
Track a week free in the app. AI logs your meals from a photo and shows your plant diversity.
Frequently asked
How is the vegan macro calculator different from a regular one?
The maths are the same — Mifflin-St Jeor BMR times an activity factor — but the default protein target (1.6 g/kg for active plant-based eaters) accounts for the slightly lower digestibility of most plant proteins. You can also cross-check the result against your actual plant-based meal logs inside the Nourii app.
What activity level should I pick?
Sedentary is mostly desk-bound with no structured exercise. Lightly active is 1–3 days of exercise a week. Moderately active is 3–5 days. Very active is 6–7 days. Extremely active is a physical job plus daily training (manual labour + twice-a-day gym sessions). Pick the one that matches your average, not your best, week.
Is 1.6 g of protein per kilogram enough on a plant-based diet?
Yes — 1.4–1.7 g/kg is the sweet spot for most active plant-based eaters. If you're lifting heavy and want to maximize muscle protein synthesis, you can push toward 1.8–2.0 g/kg, which Nourii lets you set as your goal in-app.
Does Nourii track macros automatically?
Yes — log a meal by photo or short description and Nourii's AI estimates macros + micronutrients against your daily targets. Track a week free in the app.