70 grams
The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day. It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) . This recommendation includes a generous safety factor for most people. The idea that you do not get enough protein as a vegetarian is a fabrication. First you would need to determine how many calories you eat in a day. To maintain good health, you should consume approximately 20% of your daily caloric intake as protein. Each gram of protein contains 4 calories. If you consume 2000 calories per day, 400 calories should be from protein, which would equate to 100 grams protein each day. If you are like me and lift weights, you may want to try to up that amount to build lean muscle and reduce body fat. At least 50g - 65g of protein per day. The same as a non-vegetarian 140 pounds * .59 grams/pound = 83 grams of protein per day. Keep in mind that’s for a 140-pound endurance athlete, so you’ll need to plug in your own weight and, if you do a strength sport, use a different protein figure.  .73 to .78 grams of protein per pound of bodyweight per day. In this category that 180 pound person would need 131 to 140 grams of protein each day. If you're a VEGETARIAN it is suggested you increase your protein intake above suggested levels by another 10%. According to the Institute of Medicine, Food and Nutrition Board, the average person needs 0.32 grams of protein per pound of body weight. That means a 180 pound person would need to take in about 58 grams of protein every day. To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein. [For example, a vegan male weighing 174 pounds could have a calorie requirement of 2,600 calories. His protein needs are calculated as 174 pounds x 0.41 g/pound = 71 grams of protein. The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) . This recommendation includes a generous safety factor for most people. 1 The average recommended intake of protein is 42 grams a day. 2  Non-vegetarians eat way more than that (almost 80 grams), but so does everyone else. 3  Vegetarians and vegans actually average 70% more protein than they need every day (over 70 grams). 1 Non-vegetarians eat way more than that (almost 80 grams), but so does everyone else. 2 You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age: 1  Babies need about 10 grams a day. 2  School-age kids need 19-34 grams a day. 3  Teenage boys need up to 52 grams a day. 4  Teenage girls need 46 grams a day. 5  Adult men need about 56 grams a day.  The body loses about 0.34 g of protein per kg body weight per day. With a safety margin added, apparently we need .45 g/kg per day of ideal protein to replace what's lost. With safety margins for digestion and protein quality, our protein requirement is about .75g/kg. That's 56 grams of protein for a 70 kg man (160 lb, or an average sized guy). One of the functions of carbohydrates is to spare protein. Non-essential amino acids can be made from glucose, for example. The liver maintains minimum blood sugar levels, and it will break down protein to supply glucose if needed. For example, brain tissue and red blood cells use 140 to 150 grams of glucose a day.
http://www.vrg.org/nutrition/protein.php http://www.answers.com/Q/How_many_grams_of_protein_do_vegetarians_need_per_day http://www.nomeatathlete.com/where-vegetarians-get-protein/ http://www.webefit.com/Calculators/Calc_protein.html http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 http://www.vrg.org/nutrition/protein.php http://www.forksoverknives.com/do-vegetarians-and-vegans-eat-enough-protein/ http://www.webmd.com/food-recipes/protein http://www.savvyvegetarian.com/articles/protein-veg-diet3.php
how much protein does a vegetarian need a day