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The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult( or 0.36 grams per pound of body weight ) This protein RDA is said to meet 97.5% of the population's needs.


You rarely ever see what the "ideal body weight" is. This protein requirements calculator takes that into consideration:






Note: this calculator, the USRDA, "ideal body weight", and other RDA's from other orgs are off the rack, one size fits all recommendations that these orgs admit do not work for everyone. Use these recommendations as a reference, only. Start with their amounts and experiment up. Gauge how you perform and how you feel on different amounts.


Vegan nutritionists state that if a person can maintain their weight on good quality food they are getting enough protein. Protein complimenting in that case, according to them is thought not to be necessary. However, you can still compliment your protein to improve the quality of your protein intake( and reduce the total amount of protein you need ).


To compliment your protein on a vegan diet use these combinations:


1. Legumes/legume derived foods + whole grains/whole grain derived foods


2. Legumes/legume derived foods + seeds/seed derived foods.


Note. Whole grains and seeds have far less protein than legumes. If you want to even out your mix of proteins you can eat foods made with gluten ( wheat protein ) or use a rice derived protein drink.

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