Free vegan keto calculator

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.

👇 Use the Vegan Keto Calculator

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. Real food is the key to reducing inflammation and losing weight sustainably.

Are you over 50 and struggling with weight loss? Check out our specific Keto Calculator for Women Over 50 which adjusts protein requirements for age.

1. Protein Sources (Low Carb)

Getting enough protein without carbs is the hardest part. Prioritize these foods:

• 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 (unsweetened) are essential tools.

2. Healthy Fats (No Butter)

Since you cannot use butter or heavy cream, your fat sources must be high quality:

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

Critical Supplements for Vegan Keto

When you remove animal products and grains simultaneously, nutritional gaps can occur. To maintain high energy levels, pay attention to these micronutrients:

Vitamin B12

This is non-negotiable. B12 is primarily found in animal products. Deficiencies can lead to fatigue and nerve damage. Use a high-quality methylcobalamin supplement or consume fortified nutritional yeast daily. You can read more about B12 importance on Healthline.

Iron & Zinc

Plant-based iron (non-heme) is less absorbed than animal iron. To improve absorption, eat iron-rich foods like spinach or pumpkin seeds with Vitamin C (like lemon juice or peppers). Zinc is also crucial for immune function and is found in hemp seeds and almonds.

Omega-3 Fatty Acids

Vegans cannot eat fish, so they miss out on DHA and EPA. Walnuts and chia seeds provide ALA, but conversion is poor. Consider an algae-based Omega-3 supplement to support brain health while in ketosis.

Sample 1-Day Vegan Keto Menu

Wondering what a day of eating looks like with your new macros? Here is a simple plan that keeps carbs low and protein high:

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

This menu focuses on whole foods and avoids processed meat alternatives, which can be high in inflammatory oils.

Frequently Asked Questions

How accurate is this vegan keto calculator?

Our vegan keto calculator uses the Mifflin-St Jeor equation to determine your energy needs and then applies standard ketogenic ratios (typically 70% fat, 25% protein, 5% carbs) adapted for plant-based sources. It is a highly accurate starting point.

How many carbs for vegan keto?

Standard keto suggests 20g net carbs. On a vegan diet, this is extremely difficult due to trace carbs in vegetables and nuts. Many vegans find success with 30g to 40g of Net Carbs per day, as long as they stay active and avoid sugar.

Can I eat beans on vegan keto?

Generally, no. Black beans, chickpeas, and lentils are too high in carbs for strict keto. Stick to green beans, edamame (in moderation), and black soy beans (which are very low carb).