How Many Calories Do Vegans Eat? A Guide to Plant-Based Caloric Needs

November 10, 2025 •

5 min read

According to a systematic review published in Clinical Nutrition, vegan diets typically have the lowest total energy intake compared to other diets. However, determining exactly how many calories do vegans eat depends entirely on individual factors like age, gender, and activity level, rather than a single average number.

Quick Summary

Calorie intake for vegans varies significantly by individual, influenced by age, gender, weight, and activity level. Calorie density is a key factor, as whole plant foods are often less calorie-dense. Needs can be calculated using a TDEE formula to match personal health goals.

Key Points

Individual Needs: There's no single calorie count for all vegans; needs depend on age, gender, activity level, and weight.
Calorie Density: Whole plant foods are often less calorie-dense due to high fiber and water, allowing for larger portions with fewer calories.
TDEE Calculation: Use a TDEE formula (based on BMR and activity level) to accurately estimate your daily calorie needs.
Balanced Eating: Combine low-calorie density foods like vegetables with high-calorie density foods like nuts and grains to meet specific goals (weight loss, gain, or maintenance).
Mindful Nutrients: Vegans should be mindful of consuming enough Vitamin B12, iron, calcium, and zinc, which may require fortified foods or supplements.
Strategic Weight Management: For weight loss, focus on low-calorie-dense foods; for weight gain or high activity, incorporate more energy-dense sources like nuts and seeds.
Tracking Tools: Using a calorie tracking app can help monitor intake and ensure you're meeting your nutritional and caloric needs.

Understanding Vegan Calorie Needs

Unlike what many people believe, there isn't a single, fixed number of calories for all vegans. Your dietary energy needs are a personal matter, determined by a variety of factors that influence your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories your body burns in a day, and it's the most accurate measure for determining your individual caloric requirements, regardless of whether your diet is plant-based or not.

Factors Influencing Calorie Requirements

Several key factors impact your TDEE and, therefore, your daily calorie needs as a vegan:

Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions while at rest, like breathing and blood circulation. Your BMR is influenced by your age, weight, and gender.
Activity Level: The more active you are, the more calories you burn throughout the day. Your activity level is a multiplier applied to your BMR to find your TDEE. A sedentary person has lower needs than a very active athlete.
Fitness Goals: Whether you want to lose weight, gain weight, or maintain your current weight will dictate your calorie target. For weight loss, you need a calorie deficit, while for weight gain, you need a surplus.

Calculating Your Total Daily Energy Expenditure (TDEE)

To find a reliable calorie target, you can use a formula to calculate your TDEE. This involves first estimating your BMR and then multiplying it by an activity factor.

Step 1: Calculate Your BMR (using the Mifflin-St Jeor equation):

Men: $(10 ext{weight in kg}) + (6.25 ext{height in cm}) - (5 * ext{age in years}) + 5$
Women: $(10 ext{weight in kg}) + (6.25 ext{height in cm}) - (5 * ext{age in years}) - 161$

Step 2: Apply Your Activity Level Multiplier:

Sedentary (little or no exercise): BMR x 1.2
Lightly Active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately Active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very Active (hard exercise/sports 6-7 days/week): BMR x 1.725
Extra Active (very hard exercise/sports & physical job): BMR x 1.9

The final number is your daily calorie maintenance target. From there, you can adjust up or down depending on your fitness goals.

The Impact of Calorie Density on a Vegan Diet

A major reason that many people find a vegan diet effective for weight management is the concept of calorie density. Calorie density refers to the number of calories per unit of weight or volume of food. Many whole, unprocessed plant foods are low in calorie density due to their high fiber and water content.

This means you can consume a larger volume of food for fewer calories, which promotes feelings of fullness and satisfaction. For example, a large salad with a variety of vegetables and legumes will be far less calorie-dense than a small portion of nuts or oils, yet it can be more filling. While this is great for weight loss, those looking to gain weight on a vegan diet need to be mindful of incorporating more calorie-dense options.

Balancing Low and High-Calorie Vegan Foods

To effectively manage your calorie intake on a vegan diet, it's crucial to understand the difference between low and high-calorie plant-based foods. You can create a well-rounded diet tailored to your specific needs by balancing these two categories.

Low-Calorie Density Foods (Great for weight loss and satiety):

Fruits: Berries, apples, oranges, and melons
Vegetables: Leafy greens (spinach, kale), broccoli, and mushrooms
Legumes: Lentils, chickpeas, and black beans
Starchy Vegetables: Potatoes and squash

High-Calorie Density Foods (Key for weight gain or sustaining energy for athletes):

Nuts and Seeds: Almonds, walnuts, chia seeds, and pumpkin seeds
Nut and Seed Butters: Peanut butter, almond butter, and tahini
Whole Grains: Oats, quinoa, and brown rice
Healthy Fats: Olive oil, avocado
Dried Fruits: Raisins, dates, and apricots

Low vs. High-Calorie Vegan Food Sources


Food Category	Low-Calorie Density Sources	High-Calorie Density Sources
Vegetables	Broccoli, Spinach, Kale, Bell Peppers	Starchy vegetables like Potatoes and Sweet Potatoes
Fruits	Berries, Oranges, Apples	Dried fruits (dates, raisins), Avocado
Legumes	Lentils, Chickpeas, Black Beans	None (most are moderate and filling)
Grains	None (grains are generally calorie-dense)	Oats, Quinoa, Brown Rice
Nuts & Seeds	None	All nuts and seeds (almonds, chia seeds)
Fats & Oils	None	Olive oil, Coconut milk

How to Meet Your Calorie and Nutrient Goals

Planning your meals is vital for a successful vegan diet, especially when managing calories. It helps ensure you get enough energy and essential nutrients that might be less abundant in a plant-based diet, such as Vitamin B12, Calcium, and Zinc.

Use Calorie Tracking Apps: Many apps, like MyFitnessPal and Cronometer, have extensive databases of vegan foods and are great tools for monitoring your intake.
Prioritize Whole Foods: Build your meals around fruits, vegetables, whole grains, and legumes. This not only provides essential nutrients but also helps manage your calorie intake effectively.
Strategize for Weight Gain: If you are an athlete or trying to gain weight, focus on adding healthy fats and protein sources like nuts, seeds, nut butters, and legumes to your meals. A sample meal plan for an ultra-athlete, for instance, might exceed 4,000 calories.
Meal Prep: Planning meals ahead of time can prevent you from reaching for processed, high-calorie vegan junk foods like vegan ice cream or meat substitutes, which may contain high levels of fat and sodium.

Potential Nutritional Considerations

While a well-planned vegan diet can be very healthy, certain nutrients require special attention to avoid deficiency. Knowing your intake of these nutrients is part of a comprehensive dietary strategy.

Vitamin B12: Found almost exclusively in animal products, B12 intake can be low in vegans. It's crucial to consume fortified foods (like nutritional yeast and plant milks) or take supplements.
Iron: While vegans often consume a good amount of iron from leafy greens and legumes, plant-based iron (non-heme) is less readily absorbed by the body. Pairing iron-rich foods with Vitamin C can enhance absorption.
Calcium and Vitamin D: Vegans may have lower intakes of calcium and vitamin D. Fortified plant milks and certain vegetables like broccoli can help, but supplementation may be necessary.
Zinc: Some plant foods contain phytates, which can inhibit zinc absorption. Soaking grains and legumes can reduce phytate content and improve mineral bioavailability.

Conclusion

There is no one-size-fits-all answer to the question of how many calories do vegans eat. It depends on a variety of personal factors, from your metabolism and activity level to your specific health goals. By understanding the principles of calorie density and the differences between low and high-calorie plant foods, vegans can effectively manage their energy intake. For optimal health and performance, calculate your individual TDEE, prioritize whole plant foods, and pay close attention to potential nutrient gaps, which can often be filled with fortified foods or targeted supplements. With mindful planning, a vegan diet can provide all the energy you need to thrive.

Check out the Physicians Committee for Responsible Medicine for additional information on vegan diets, including meal plans for athletes.

Frequently Asked Questions

Studies have consistently shown that people on vegan diets tend to have a lower total energy intake compared to non-vegans, which can contribute to lower body weight.

Vegan athletes can increase their calorie intake by focusing on high-calorie density plant foods such as nuts, seeds, whole grains like quinoa, avocados, and dried fruits. Protein-rich sources like legumes, tofu, and seitan are also crucial.

Yes, it is entirely possible to gain weight on a vegan diet. By consuming a caloric surplus from energy-dense plant sources like nuts, seeds, and healthy oils, you can effectively increase your weight.

Calorie density is the number of calories per unit of weight in food. A vegan diet often has a lower calorie density because of its high fiber and water content, which can aid in weight loss by promoting fullness.

To calculate your calorie needs, you first estimate your Basal Metabolic Rate (BMR) and then multiply it by an activity level factor. This gives you your Total Daily Energy Expenditure (TDEE), your daily calorie maintenance target.

Yes, because many whole plant foods are low in calorie density. You can eat large volumes of fruits, vegetables, and legumes to feel full while maintaining a calorie deficit for weight loss.

Good sources of high-calorie vegan foods include nuts, seeds, avocados, whole grains, dried fruits, legumes, and healthy oils. These are important for anyone needing more energy, such as athletes.

No. While many whole plant foods are low in calories, some vegan foods, particularly processed vegan junk foods and energy-dense plant foods like nuts and seeds, can be high in calories.