Dr Nitu Bajekal is a WFPB ob-gyn from UK. See The Role of Soya in Men and Women's Health which nicely summarizes soy research in women's health (menopause, reproductive health, PCOS, fibroids, endometriosis, …) and cancer (breast, prostate, ) into concise, accurate statements.

How much soy?

On a 2,000 calorie diet:

• 1 cup (8 oz) soy milk and 80g soft tofu = (80 + 49) calories = 6.5% of total calories
• 1 cup (8 oz) soy milk and 80g edamame = (80 + 97) calories = 8.9% of total calories
• 1 cup (8 oz) soy milk and 80g firm tofu = (80 + 115) calories = 9.7% of total calories
• 1 cup (8 oz) soy milk and 80g tempeh = (80 + 154) calories = 11.7% of total calories

FDA nutrition data: 1 cup (8 oz) of soy milk has 80 calories, 80g edamame has 97 calories, 80g soft tofu has 49 calories, 80g firm tofu has 115 calories, and 80g tempeh has 154 calories.