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How To Calculate Vegan Macros? Simple Guide To Hit Your Body Goals Faster

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If you are a vegan bodybuilder trying to change your body composition, knowing your ‘macros’ (macronutrients) is the key to taking full control of your body and succeed on your fitness goals.

Failing to calculate your macros correctly or not paying attention to them at all can make all the time and effort you put into training go to waste without getting you your desires results.

That is why in this article, I am going to share the exact steps you need to follow to get your vegan macros on point and start transforming your body.

What are vegan macros?

First, let’s make a quick recap of what macros are and why are they important. If you are already familiar with this please feel free to skip to the next section.

As you probably know the energy provided by food is measured in calories but where do those calories come from. Well, actually, the energy is provided by the nutrients in them which is what we know as macronutrients.

Macronutrients can be of three different types which are proteins, carbohydrates, and fats. Each type provides a different amount of calories per gram and has different functions and effects in your body.

This is why calculating and tracking your macronutrients consistently can give you total control over your results, maintain lean muscle mass, reach your goals faster, and feel better overall than if you just counted calories.

What is Flexible dieting or IIFYM (If it fits your macros)?

As the name says, ‘if it fits your macros’ means exactly that, as long as your food fall inside your desired macros, it will help you reach your fitness goals. When you count macros, you could say you are following the principles of flexible dieting or IIFYM.

IIFYM focuses on tracking macronutrients (proteinfat, and carbohydrates) without restricting food choices.

Before IIFYM was created by a few bodybuilders, the traditional diet for anyone wanting to build their physique consisted of bland and “clean” foods such as chicken breast, broccoli, protein powder, and oatmeal.

They used to think that eating a ‘clean’ diet was the only way to lose weight but the truth is that there is no magical connection between ‘health food’ and weight loss. Eating clean reduces your calorie intake thus causing weight loss.

However, it is not the answer to fat loss, but a trick that helps those who don’t count calories or macros to reduce them.

On the other side, tracking macros via IIFYM shows that you can reach your goal while eating any type of pf foods as long as you stay within your macros for the day.

Ironically, people tend to stick to healthier foods overall since they make you feel better and more satisfied since you can get more nutrients and volume with the same macros.

Why track macros as a vegan?

Tracking macros is something that most bodybuilders do as a way of manipulating and having control over their body composition.

If you are a vegan bodybuilder, tracking macros can help you lower your body fat or build the muscle mass necessary for a figure competition. It is also common for athletes and people competing in sports as fighting or weightlifting where your weight is a determining factor.

If you don’t have an athletic or performance goal, then tracking your macros is not necessary for your health or well being. You can maintain a healthy whole food plant-based diet based and without worrying about calories or macronutrients.

Is it harder to for vegan bodybuilders count macros?

Not any harder than for nonvegans bodybuilder. Counting macros is a very common practice among weight lifters and people trying to change their body composition whether they are vegan or not.

Counting macros while following a vegan diet is not any different other than the obvious factor of vegan all your macronutrients from plant-based foods.

While there is still some mainstream misconception of vegans having a hard time getting enough protein, the truth is vegan can get all their nutrients from plants and there are many vegan bodybuilders that are a great example of that.

vegan macros

Calculating Bodybuilding Vegan Macros

Now that you now the importance of getting your getting your macros right let’s get started with the process!

Vegan Macros Step 1: Calculating your calories

1.1. Get your TDEE

If you ever wondered how The Rock manages to eat 5,000 calories a day and still look shredded, the answer is calories.

Calories are the basis used to calculate macros so before starting to do the math on those you need to learn your caloric needs.

According to the principle of caloric balance, if the number of calories you get in from food matches the number of calories you burn to sustain your metabolism, digestion, and physical activity, your weight will remain stable.

In the same way,

  • if you eat in a consistent caloric deficit, you will lose weight and
  • if you eat in a consistent caloric surplus you will gain weight.

This explains why for example, someone like Dwayne Johnson has a huge caloric needs due to all the muscle mass he needs to maintain and the intense exercise he does. Assuming he needs 5,000 calories a day, he will never gain weight by eating that amount.

How many calories do you need?

To be able to calculate how many calories you need to achieve your fitness goals, you need to first know how many calories you burn on a daily basis.

This known as yout TDEE or Total Daily Energy Expenditure meaning the energy you burn on average during an entire day. 

Your TDEE will depend on many different factors, inslcuding:

  • Basal metabolism, which is the energy your body spends on vital processes such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. It will depend on factors like your age, sex, height, weight, and fat percentage.
  • Metabolic response of food, also knowns as TEF (thermic effect of food) which is the energy it takes to ingest and digest food.
  • Physical activity, which can vary every day since it includes the calories your burn during exercise but also through NEAT (non-exercise activity thermogenesis) which includes things like walking, standing, and fidgeting.

So, how do you actually calculate your calories? While there are formulas you can use, it is much easier if you use any of the online TDEE calculators like ours below.

Go ahead and put your own statistics. When choosing between the different formulas in the first option we recommend going for the  Harris-Benedict formula since it seems to be most accurate.

TDEE Calculator – Total Daily Energy Expenditure

You will get two results, your BMR which is your caloric needs when in complete rest, and your TDEE which is your caloric expenditure considering your daily activities.

Your TDEE is the number we will use from now on so make sure to remember it or take notes of it.

1.2. Consider your goals

Your TDEE is the number of calories you would need to consume to maintain your same weight.

Now you need to consider your fitness goals whether they are to lose fat (cutting) or gain muscle (bulking) and modify your calories according to that.

  • For bulking increase your TDEE by about 10%.
  • For cutting reduce your TDEE by about 20%

For example, the TDEE or maintenance calories for a vegan lifter who is 30 years old who weighs 180 pounds and performs moderate exercise 2-3 times/week is 2576 calories.

If he’d wanted to bulk up and gain muscle the calories would be 2570 x 1.10 = 2833 kcal
If he wanted to lose fat and cut down the calories would be 2570 x 0.80 = 
2060 kcal.

The number you get after performing that calculation is your caloric goal

Note: Your TDEE changes every day so this is only an average and an estimate. Calculators have been made to be the most accurate possible and are a great tool to get started but after tracking your macros and results you’ll be able to adjust to a more exact number.

Vegan Macros Step 2: Calculating your Protein

The confusion around vegan protein is real. I get asked where I get my protein from as much as I did 10 years ago and is not any different in the bodybuilding world.

Luckily, there are more vegan bodybuilders every day proving the world that you can get all the protein you need on a vegan diet, and do it in a healthier and more efficient way.

vegan macros

While the average person doesn’t need nearly as much protein as they think or consume, in the case of bodybuilding whether you are trying to lose fat or gain muscle, protein plays an essential role and is probably the most important macronutrient to consider.

Some of the many functions and benefits dietary protein provides include:

  • It provides the necessary building blocks for muscles.
  • It can help you preserve muscle mass while cutting
  • It provides a thermic effect that could help reduce body fat
  • It helps reduce body fat during weight loss

In conclusion, protein does your body good when consumed in the right amount and from plant sources.

How much protein do you need?

Contrary to popular belief or old bodybuilding standards, you do not need to consume your body weight in protein or live of nothing but boiled chicken and egg whites. (Especially if you are vegan).

So how many grams of plant protein do you need to grow or maintain your muscle mass?

The truth is, research on how much protein is the optimal amount for good health is ongoing and is far from settled.

National and international dietary guidelines recommend is 0.8-0.9 grams per kilogram body weight (0.36 – 0.40g/lb) per day for inactive adults.

But what about active adults?

There is a general consensus that the protein needs of active individuals are higher than those of sedentary persons. Intake of 1.2-1.4 grams per kilogram of body weight for endurance athletes (e.g. runners) and 1.2-1.7 grams per kilogram of body weight for power athletes (i.e. weight lifters) has been suggested as an appropriate requirement for active individuals.

Is more always better?

When it comes to protein, this principle does not apply

Back in 2017, a massive meta-analysis was designed to monitor the effects of protein supplementation on those looking to gain muscle mass and strength

They concluded that protein supplementation beyond 1.6g per kg of weight is doesn’t have any effect on maximizing strength and muscle mass gains.

Furthermore, while there is no current upper limit (safe level) set on protein per day, a maximum of 25% protein as energy is recommended for those who are VERY active. More than that will be inefficiently utilized compared with eating more clean carbohydrates.

Finally, consuming over 25% of calories from Protein can have long term effects on your health due to the consequences of excess amino acid concentration in your body and its associated chronic illnesses. 

In conclusion

As a vegan bodybuilder who is VERY active, you want to aim for 1.2-1.7 grams per kilogram of body weight or you could use 20% to 25% of your calories as another reference.

Vegan Macros Step 3: Calculating your Fats

Fat is another controversial macronutrient. Not too long ago, it used to be avoided like the plague, and every product would claim to be either ‘low-fat’ or ‘fat-free’.

On the other hand, the ‘keto’ crowd has tried to give fats a new reputation and present them as the solution to all modern problems.

So, what is the truth about fats?

Despite all the confusion, fats play an essential role in your body and nutrition. Some of its many roles and benefits include:

  • Fat is an essential nutrient in our diet, we are dependent on it for our survival.
  • Dietary fats are essential to give your body energy and to support cell growth.
  • They help protect your organs and help keep your body warm.
  • Fats help your body absorb some nutrients and produce important hormones.
  • Consumption of omega-3 fatty acids delivers potent anti-inflammatory benefits. 

How much fat do you need?

Know that we have established fats are an essential part of a healthy diet, how much exactly do you need?

When it comes to fats, the recommendations are even less settled and the truth is some people seem to do better on a higher-fat lower-carb diet while others seem to thrive on the opposite.

vegan macros

Know that we have established fats are an essential part of a healthy diet, how much exactly do you need?

When it comes to fats, the recommendations are even less settled and the truth is some people seem to do better on a higher-fat lower-carb diet while others seem to thrive on the opposite.

The USDA recommendation allows for anything between 20% to 35% of your calories to come from fats so there is some room for you to decide based on your preferences.

Do you usually crave more carbs or do you feel your body prefers more carbs?

I personally tend to go for a lower-fats higher-carb split since most plant protein sources come packed with carbs and that leaves me more room to hit my protein easily.

So depending on your preferences, you will select a percentage between 15% and 35%. Now to get your fat in grams you need to follow the next steps:

1. Multiply this percentage by your TDEE to get your fat intake in Calories.

  • For example if your TDEE is 2,575 Calories and you choose 20% of fats
    Daily Fat Intake (in Calories) = 20% x 2,575 Calories = 515 Calories from fat

2. Convert this value from Calories to grams by dividing it by 9 (1 gram of fat provides 9 Calories)

  • Daily Fat Intake (in grams) = 515 Calories ÷ 9 Calories per gram = 57 grams of fat

3. And that result gives you your fat goal in grams!

Once you’ve got the fats that you need, adding more is not the most efficient or healthy as it is better to use the rest of your calories on carbohydrates which are your body’s preferred source of energy.

Vegan Macros Step 4: Calculating your Carbohydrates

When I was a teenager I used to think ‘low-carb’ diets where the only way to lose weight. I blame the media of course but now I cringe just to think about it. I used to have headaches and feel tired and irritable all the time.

But it all makes sense, I now know that carbohydrates are our bodies’ preferred source of energy and they are an essential part of a healthy diet whether your goals are to lose weight or gain muscle.

I have done it all by including lots of carbs in my diets and I have macro-counting to thank for.

But enough about me, the point is carbs are a good and essential part of your diet. Some of its benefits and functions include:

  • Carbohydrates are your body’s main source of energy.
  • They help fuel your brain, kidneys, heart muscles, and central nervous system.
  • Fiber is a carbohydrate that aids in digestion helping you feel full and keeping blood cholesterol levels in check.
  • Carbohydrates can be stored in your muscles and liver to be used use when you’re not getting enough of them in your diet.
  • A lack of carbs in your diet may cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath, and vitamin and mineral deficiencies.

How many carbohydrates do you need?

Since you have already calculated your protein and fats, the easiest way to know your carbohydrate target is by calculating how many calories you have left to hit your daily goal.

That is how many calories you are supposed to get from carbohydrates.

vegan macros

For example let’s say your daily goal is 2570 calories, 150 g protein, and 70 g fat.

Carbs and protein provide 4 calories per gram while fats provide 9 calories per gram. Which means you’d be getting:

Protein = 150 grams (x4) = 600 calories
Fats = 70 grams (x9) = 630 calories
Total calories so far: 1230

This would leave you with 1340 calories or 335 grams of carbs

If you are feeling confused, do not worry, it can certainly seem complicated the first time you go through it but take it step-by-step and you’ll have your macros ready before you notice.


Summary

Before learning how to track your macros for optimal results, let’s make a quick review of what we have learned so far.

  • Calories are the foundation. You can not go around the caloric balance. Eat at your caloric needs for maintenance, at a deficit for weight loss, and at a surplus for weight gain.
  • Aim for a 10% surplus over your TDEE for bulking and an20% deficit from your TDEE for cutting.
  • A maximum of 1.6 grams of protein per kilogram of body weight will give you the best results without compromising your health.
  • Chose between 15% and 30% calories from fat depending on your personal preferences.
  • Eat the rest of your calories from carbohydrates.

Vegan Macros Step 5: Tracking your foods

Know that you know how to calculate your macros you are in full control of achieving all your fitness goals.

But you might be wondering how to actually track everything and make sure you are hitting your macros after all the hard work it took you to calculate them.

Using a macro tracking app

The best way to keep tracking of your macros and staying sane is to use one of the many apps available.

Some of the most popular are myfitnesspal and cronometer but they all do the same at the end.

When you first sign up usually, you’ll have to type in your personal info and fitness goals. Then the app will try to give you some macros but do not pay attention to those (trust me) stick to your macros as we showed you how to calculate them.

vegan macros

You can then use the app to input all the foods you eat through the day and it will work out the number of calories, proteins, fats, and carbohydrates you’ve eaten in total. Once again the goal is to reach your macronutrient targets at the end of each day.

At the begginning it will be more tedious since you’ll have to start from scratch and figure out what to eat to hit your macros but after you have an idea of what a successful day of eating looks like you can use that as a base and just modify what you eat differently.

If you have no idea where to start and are looking for a Vegan Meal Plan make sure to check out this article.

Measuring your food

Something else you’ll notice when you satrt tracking your macros is that you should probably be measuring or weighing your food for it to be truly accurate and not just an estimate.

It is not the most fun part of getting shredded but is something that comes with the package, otherwise, it would make much sense to calculate your exact macros if you are planning on eye-balling-it.

While this might seem troublesome at the beginning I promise you’ll get used to it and after some time it’ll become second nature to you. Also, you will get some extra skills and will be able to differentiate. a medium potato from a large potato without weighing them so it gets easier.

Vegan Macros Step 6: Adjust for optimal results

After tracking and hitting your macros for a couple of weeks, it’s time to make a review on your results to see how those are working for you.

While the formulas we use to calculate your TDEE are the most accurate possible, there are still many factors that influence your energy needs and change all the time.

Maybe the exercise you consider to be moderate is actually intense or you have a higher metabolic rate than you thought.

The point is that an online calculator will only give the most accurate estimate possible and it is a great starting point/ However, you do not want to continue putting in all the work and time if your macros are not producing the results you desire.

You also don’t want to be putting on too much weight too fast or losing too much too soon. There is a limit to how fast you can gain muscle without putting on too much fast and how fast you can lose fat without compromising your muscle mass.

  • When it comes to fat loss: 1-2 pounds per week of fat loss is typical and it’s still good general advice. But it is possible for an active person with an average or larger frame and fat reserve to realistically lose 2.5 to 3.0 pounds of fat per week.
  • When it comes to muscle gain: an average man can build between 0.25 and 0.5 pounds of muscle per week (or about 1-2 pounds of muscle gained per month) and an average woman can build between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month).

Putting on a bit of extra fat or losing it too fast might not seem like a big issue at the beginning but you want to consider that a good bulk or cut should last around 6 months this seemingly small difference can have a big impact in your long term goals.

Here is what to do if you are not seeing the desired results after a couple of weeks:

  • If you are not gaining weight: increase your daily caloric intake by 5%.
  • If you are not losing weight: if you are a beginner wait two more weeks since newbies can add a couple of pounds of water weight at first. If after two more weeks you’re not seeing progress, go ahead and drop calories by another 5% and asses it from there. 
  • If you are gaining or losing more weight than the average amount mentioned, modify your calories by 5% and dresses your progress again after two weeks.

This might be tedious at first, but finding the perfect macros for your body and goals will make all the difference in building your desire physique.

Vegan Macros Step 7: Where to get your macros from?

After calculating your macros you will probably come across another question….where to get these macros from? Here is a guide on the best sources to get your protein, fat and carbohydrates.

1. Vegan Protein Sources

vegan macros

When it comes to vegan foods, we usually find protein packed among other nutrients, so you won’t find foods that are 95% protein like with animal sources. This is not necesarily a bad thing, just something to keep in mind when balancing your macronutrients.

Different vegan sources of protein will also have different amino-acids so it is essential to consume a variety of them to make sure you get all the amino-acids you need.

Essential amino acids are the building blocks of protein and your body can not produce them so you need to obtain them from the foods you eat. For more information on protein and amino acids make sure to read this article later.

If you are wondering what are the best vegan sources of protein, the following list for all your protein-related needs

High protein, low fat, low carb

High protein, high carb, low fat

  • Beans
  • Lentils
  • Chickpeas
  • Peas
  • Edamame
  • Lentil/chickpea pasta
  • soy milk

High protein nuts

  • macadamia nuts
  • pecans
  • Brazil nuts
  • hazelnuts
  • walnuts

High protein grains

  • quinoa
  • rolled oats
  • amaranth
  • teff
  • wild rice
  • buckwheat
  • millet

High protein veggies

  • broccoli
  • mushrooms
  • kale
  • spinach
  • artichokes

2. Vegan Fat Sources

vegan macros

Luckily, you can find plenty of plant-based fat sources, and most of them are very healthy. Fats can be of two types:

  • Unsaturated fats that contain omega-3, 6 and 9’s such as nuts, seeds, avocado, olives, and some oils.
  • Saturated fats like cacao and coconut butter.

As a general rule, you want to focus on unsaturated fats and limited saturated fats. Processed fats like solid are best to be avoided and rather focusing on whole foods that provide fiber and micronutrients

Unsaturated Fats (favor)

  • almonds
  • brazil nuts
  • cashews
  • hazelnuts
  • macadamia nuts
  • pecans
  • pine nuts
  • pistachios
  • walnuts
  • all nut butters
  • chia seeds
  • flax seeds
  • hemp seeds
  • pumpkin seeds (pepitas)
  • sesame seeds
  • raw sunflower seeds
  • avocado
  • olives

Saturated Fats (limit)

  • cacao paste
  • cacao nibs
  • cacao butter
  • shredded coconut
  • flaked coconut
  • coconut butter
  • coconut cream
  • full-fat coconut milk
  • plain coconut yogurt

Pure fats (avoid)

  • coconut oil
  • MCT oil
  • avocado oil
  • macadamia nut oil
  • sesame oil
  • hemp oil
  • walnut oil
  • extra-virgin olive oil

3. Vegan Carbohydrate Sources

vegan macros

Not that you’ll have any trouble getting enough carbs from plants but not all of them are made the same so it is important to know the difference and choose those who will be more beneficial to your goals long term.

The quality of the carbohydrates you ingest has a big impact in creating a healthy diet. While, refined carbs are quickly digested, often leading to blood sugar spikes, complex and simple carbohydrates provide you with The fiber and nutrients as well as more stable energy.

Some source of each type of carbohydrates include:

Complex Carbohydrates

Complex carbohydrates such as legumes, whole grains, starchy vegetables, pasta, bread, and cereal provide the body with relatively sustained energy.  

Starchy veggies

  • Kabocha squash
  • butternut squash
  • acorn squash
  • pumpkin
  • sweet potato, any variety
  • yam
  • potato
  • carrots
  • parsnips
  • turnip

Non Starchy veggies

  • broccoli
  • cucumber
  • celery
  • eggplant
  • kale
  • spinach
  • swiss chard
  • watercress
  • lettuce of any variety
  • collard greens
  • sprouts
  • onions, any variety
  • mushroom
  • bell peppers
  • jalapeno
  • artichokes
  • cabbage
  • brussel sprouts
  • asparagus
  • zucchini
  • snap peas
  • snow peas
  • radish

Legumes

  • Adzuki beans
  • Anasazi beans
  • Black beans
  • Black-eyed peas
  • Fava beans
  • Garbanzo beans (chickpeas)
  • Kidney beans
  • Lentils
  • Lima beans
  • Pinto beans
  • Split peas 

Whole grains

  • amaranth
  • barley
  • Brown Rice
  • buckwheat
  • corn
  • millet
  • teff
  • fonio
  • quinoa
  • oats
  • rye
  • spelt
  • wild rice
  • popcorn

Whole grain flours & derivatives

  • whole-grain bread, rolls, buns, and tortillas
  • quinoa pasta
  • brown rice pasta
  • whole wheat pasta
  • spelt flour
  • whole wheat flour
  • rye flour
  • buckwheat flour
  • brown rice flour
  • chickpea flour
  • quinoa flour

Simple Carbohydrates

Simple carbs include fructose, glucose, and lactose. They provide quick energy and are found in nutritious whole fruits which we should prioritize and also table sugar, candy, honey, and syrups which you should avoid.

Good sources of simple carbohydrates:

  • strawberries
  • blackberries
  • blueberries
  • raspberries
  • oranges
  • peach
  • watermelon
  • apple
  • grapefruit
  • pear
  • plum
  • canteloupe
  • banana
  • mango
  • papaya
  • pineapple
  • dates
  • plantain
  • dried fruits (eat in moderation, only if needed) such as raisins, cranberries, goji berries and mulberries

Refined Carbohydrates

Refined carbs are those found in processed foods and beverages. they usually contain added sugar, fat, sodium, and preservatives to improve taste or shelf life.

While they may sometime be artificially fortified with vitamins and minerals, these foods lack the nutrients available in whole foods and should be avoided for the most part.

  • maple syrup
  • coconut sugar
  • agave syrup
  • molasses
  • white bread
  • white rice
  • regular wheat pasta

To improve the quality of carbs in your diet, choose more whole grains and limit foods that have added sugars. Cooking food from scratch at home and eating primarily whole foods, rather than processed ones, can help significantly.


Vegan Macros Common Issues

Here are some of the most common issues I have seen with people starting to track their macros and how to fix them:

1. Always going over your carbs

  • Replace refined, sugary foods for healthy carbohydrates like non-starchy vegetables, sweet potatoes, and whole grains. They usually have fewer carbs for the same volume of food.
  • Replace some starches for salads, they can be filling and give you gih volume of food with lots of vitamins and minerals without many carbs.
  • Eat more non-starchy veggies like cabbage, broccoli, zucchini, spinach, peppers, and cauliflower. They make for great entrees of side dishes if yams or rice are causing you to go overboard with your carbs.

2. Always being short on protein

  • Eat protein with every meal. It is way easier to hit your protein goals if you include a bit of it in every meal and snack.
  • Consider protein powder. It is an easy and convenient way to help you meet your protein intake. I have one or two scoops a day with my breakfast and I then easily get the rest through whole foods.
  • Try a variety of plant protein sources. By getting familiar with all sources of vegan protein you can not only add more protein to your diet easily but you also make sure to get a complete range of amino acids.
  • Get a high protein breakfast, Check out this article for great protein-rich ideas to start your day

Vegan Macros FAQ

Do Vegans eat more carbs?

While there are omnivores that can eat as much or more carbs than vegans, plant-based diets do tend to be heavier in carbs since most plants are. Trying to follow a low-carb diet as a vegan can be quite challenging and inefficient.

What is the best macro ratio for fat loss?

As we have explained in the article above the key factor to weight loss is a caloric deficit. As long as you create one consistently the acceptable macronutrient distribution ranges are 40–65% of your daily calories from carbs, 20–35% from fats, and 15–25% from protein.

Why am I gaining weight on a vegan diet?

The only reason for weight gain on a vegan diet is that you are eating more calories than you are burning. new vegans can also gain a couple of pounds of water weight when first transitioning to a plant-based diet since it has more glucose but if your weight continues to increase you are most likely eating on a caloric surplus.

How many carbs should I eat as a vegan?

According to the recommended macronutrient split, you should get 40%-65% of your calories from carbohydrates.

How do vegans hit protein macros?

Vegans can hit protein macros by choosing high-protein plant based foods such as tofu, tempeh, seitan, legumes, and quinoa. Additionally, some vegans choose to drink plant-based protein shakes but it is not necessary since you can get all your protein from whole-foods.

Vegan Macros Takeaway

Tracking your vegan macros is by far the right path to take full control of your physique and make sure you reach your fitness goals.

Calculating your macros is the same if you are vegan or not except I’d recommend favoring a higher carb-lower carb split since most vegan sources of protein come pack with some carbohydrates.

While calculating and tracking your macros can seem like a complicated task at first, you will get used to it and it will become second nature to it.

Even better, you will be able to see the results and reap the benefits of your effort. Not only will you feel amazing and reach your fitness goals faster but you will also be a living example of what is possible through a plant-based diet while taking care of your health, animals and the environment.

Make sure to check out this article if you are looking for a vegan bodybuilding meal plan

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