Free vegan keto calculator

Calculate your plant-based macros accurately

The Challenge of Plant-Based Keto

Combining a vegan lifestyle with a ketogenic diet is powerful, but it requires precision. Getting your macros wrong can lead to either too many carbs (kicking you out of ketosis) or not enough protein (muscle loss).

Unlike generic tools, our specialized vegan keto calculator below helps you find your exact numbers without relying on animal products. If you are not following a plant-based diet, please use our Standard Keto Calculator instead.

Vegan keto calculator preview

👇 Use the Vegan Keto Calculator

Calculate your plant-based macros accurately.

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How to Succeed on Vegan Keto

While this free vegan keto calculator handles the math, your food choices determine your success. The biggest mistake beginners make is relying too much on “net carbs” from processed bars and shakes.

Are you over 50? Check our Keto Calculator for Women Over 50.

1. Protein Sources (Low Carb)

  • Seitan: The “wheat meat” is almost pure protein and very low carb.
  • Tofu & Tempeh: Excellent staples, but count the carbs.
  • Nutritional Yeast: Adds cheesy flavor and protein.
  • Protein Powders: Pea or rice protein isolates are essential.

2. Healthy Fats (No Butter)

  • Avocado & Avocado Oil
  • Coconut Oil & MCT Oil
  • Macadamia Nuts & Pecans
  • Olive Oil (liberal use on salads)

Critical Supplements for Vegan Keto

Vitamin B12

B12 is primarily found in animal products. Use a high-quality methylcobalamin supplement daily.

Iron & Zinc

Eat iron-rich foods like spinach with Vitamin C (lemon juice) to improve absorption.

Omega-3 Fatty Acids

Consider an algae-based Omega-3 supplement to support brain health.

Sample 1-Day Vegan Keto Menu

  • Breakfast: Tofu Scramble with spinach, nutritional yeast, and avocado slices.
  • Lunch: Large salad with hemp seeds, macadamia nuts, and a tahini-lemon dressing.
  • Snack: A handful of pecans or a vegan keto protein shake.
  • Dinner: Zucchini noodles (Zoodles) with avocado-basil pesto and baked tempeh.

Frequently Asked Questions

How accurate is this vegan keto calculator?

It uses the Mifflin-St Jeor equation to determine energy needs and applies ketogenic ratios adapted for plant-based sources.

How many carbs for vegan keto?

Standard keto suggests 20g. Vegans find success with 30g to 40g of Net Carbs per day.

Can I eat beans on vegan keto?

Generally, no. Black beans and lentils are too high in carbs. Stick to green beans and edamame in moderation.

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