Vegan Macro Calculator
Daily Target
2507
kcal
BMR: 1617.5TDEE: 2507
Macronutrients
282g
Carbs
157g
Protein
84g
Fat
Nutrient Goals
Iron
14mgVitamin B12
2.4µgZinc
11mgCalcium
1000mgDaily Nutrient Radar
Vegan Nutrition Tips
Protein Sources
Include legumes, tofu, tempeh, seitan, and quinoa for complete proteins.
Vitamin B12
Consider supplements or fortified foods for B12 intake.
Iron & Calcium
Eat leafy greens, fortified plant milks, and nuts for essential minerals.
Omega-3s
Include flaxseeds, chia seeds, and walnuts for essential fatty acids.