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What is your Personal Protein requirement?

To plan your high-protein vegan diet, first determine how much protein you need each day. The recommended daily intake established by the National Academy of Medicine is 46 grams per day for women and 56 grams per day for men. Looking at the list of high-protein vegan foods, these targets are easy to reach.

Some people will need more protein than the RDA because of their daily activity physical needs. Like Weightlifters, bodybuilders and very physically active people often need more protein to support muscle repair and growth. These people should aim for 1.2 to 1.8 grams of protein per kilogram of body weight each day, according to Chris Mohr, Ph.D., RD. For a person who weighs 160 pounds, that would be 87 to 130 grams per day. Further, Individuals who are interested in weight loss also may want to boost their protein intake.