Last updated: March 5, 2026
Vegan Protein Planner uses evidence-based nutrition references for its protein target calculations, essential amino acid (EAA) guidance, and protein quality concepts. This page lists the primary sources behind the information and tools in the app.
Contents
Protein needs are commonly expressed as grams per kilogram of body weight per day (g/kg/day). Different organisations publish reference values, and individual needs may vary by age, health status, activity level, and goals.
The app's target calculator is based on established reference frameworks and is intended for general education — not clinical use. Guidelines suggest a range of intakes depending on individual factors, and the app allows you to adjust your target accordingly.
See: WHO/FAO/UNU 2007; EFSA 2012; IOM 2005.
Proteins are made of amino acids. Nine of these are classified as "essential" (or "indispensable") because the body cannot produce them — they must come from food. These are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Plant-based diets can meet amino acid needs when they include a variety of protein-rich foods and adequate total protein intake across the day.
See: MedlinePlus; WHO/FAO/UNU 2007.
Protein quality is not just about how many grams you eat — it also depends on the amino acid profile and digestibility of the protein source. Two methods are commonly used to assess this:
PDCAAS (Protein Digestibility-Corrected Amino Acid Score) has been widely used since the 1990s. DIAAS (Digestible Indispensable Amino Acid Score) is a newer method recommended by FAO for certain regulatory and research contexts.
The app's "EAA completeness" feature is an educational indicator that relates to amino acid coverage across your daily meals. It is not a clinical measurement or medical diagnosis.
See: FAO 2013.
Well-planned plant-based diets can meet protein needs for most people, according to multiple dietetic associations. Practical strategies include eating a variety of legumes, tofu, tempeh, wholegrains, nuts, and seeds across the day.
The key is variety and adequate total intake, rather than strict "food combining" at every meal. Current guidance suggests that eating different protein-rich plant foods throughout the day is generally sufficient for most healthy adults.
See: British Dietetic Association.
You may notice references to sources in several places throughout the app:
Vegan Protein Planner is an educational tool designed to help you plan high-protein plant-based meals. It is not a substitute for professional medical or dietetic advice. If you have specific health concerns or dietary needs, please consult a qualified healthcare professional.
Yes. According to the British Dietetic Association and multiple international bodies, well-planned plant-based diets can meet protein needs for all life stages. Legumes, tofu, tempeh, wholegrains, nuts, and seeds are all good plant-protein sources. Eating a variety across the day is generally recommended.
Sources: BDA, WHO/FAO/UNU 2007
Essential amino acids are the 9 amino acids your body cannot make on its own, so they must come from food. They include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Plant-based foods contain all of these, though in varying amounts.
Sources: MedlinePlus, WHO/FAO/UNU 2007
Not necessarily. The idea that plant proteins must be combined at every single meal is outdated. Current guidance suggests that eating a variety of protein-rich plant foods across the day is generally sufficient for most people to meet their amino acid needs.
Sources: BDA
The app's target calculator is based on established reference frameworks from organisations such as WHO/FAO/UNU, EFSA, and the US Institute of Medicine. It uses grams of protein per kilogram of body weight per day as the basis. The result is intended for general education, not clinical use.
Sources: WHO/FAO/UNU 2007, EFSA 2012, IOM 2005
Protein quality refers to how well a protein source provides the essential amino acids your body needs, and how digestible it is. Methods like PDCAAS and DIAAS are commonly used to assess this. The app's EAA completeness feature is an educational indicator of amino acid coverage across your daily meals.
Sources: FAO 2013
Total grams of protein is useful, but not the full picture. Different plant foods have different amino acid profiles. By showing EAA coverage alongside total grams, the app helps you understand whether your daily meals are providing a balanced range of essential amino acids — not just a high number.
Sources: MedlinePlus, FAO 2013
Many sports nutrition guidelines suggest that people who are highly active or training regularly may benefit from higher protein intakes than the general population reference values. The app allows you to adjust your target based on activity level. For personalised advice, consider speaking with a sports dietitian.
Sources: WHO/FAO/UNU 2007, EFSA 2012
If you have a medical condition, are pregnant, breastfeeding, under 18, or have specific dietary needs, you should speak to a qualified healthcare professional before making significant changes to your diet. The app is for general education and is not a substitute for professional medical or dietetic advice.
Last updated: March 5, 2026