Macros for a vegan

You require what you require, regardless of how you source it.

seska422 wrote: »

Recommended protein is 0.8 g per pound of your goal weight (or BMI normal weight) rather than your current weight. Personally, I think that's high but that's the general recommendation on the MFP forums.

The RDA is 0.8 grams per kilogram which is about 46 grams for women. Here's a link to the RDA macronutrient recommendations.

I aim for at least 65 grams per day of protein. It's more than the minimum and works with my way of eating. You may need to experiment to find a comfortable level for yourself.

ETA: I'm not vegan so I don't have any suggestions on how to get your protein with that way of eating.

This

I try to get 100g a day and that seems to be plenty for me (5-7, 145#). Don't forget to take a multi for the B12. Here's a link that may be a good resource for you if you're just starting vegan:
http://www.pcrm.org/health/health-topics/a-guide-to-healthy-weight-loss

daremightythings wrote: »

lizery wrote: »

You require what you require, regardless of how you source it.

If you're over 200 pounds, the .8g/lb of bodyweight recommendation is going to be very high, yes. Doesn't matter if you're a vegan, that's how much protein you need for your current body weight. Probably going to be pretty hard to reach given your limited source pool, but that's a choice you need to make.

Excess body fat does not need to be supplied with protein. Someone trying to lose weight is going to be eating fewer calories than their body uses and excess protein (which just gets excreted or converted to carbs anyway) can crowd out other nutrients that need to be fit into that small calorie budget.

seska422 wrote: »

Recommended protein is 0.8 g per pound of your goal weight (or BMI normal weight) rather than your current weight. Personally, I think that's high but that's the general recommendation on the MFP forums.

The RDA is 0.8 grams per kilogram which is about 46 grams for women. Here's a link to the RDA macronutrient recommendations.

This, except I'd say that recommended protein is .65-.8 g per lb of healthy goal weight or .8-1 g per lb of lean body mass (if you have a good estimate). That's to best preserve muscle when eating at a deficit. The RDA doesn't account for the fact that one might be eating at a deficit and that that puts muscle at risk, and also is lower than what is typically recommended for people who are active.

I am a woman in my 40s, so when I am at a deficit I aim for the .8 g (at my age women are apt to lose muscle just from getting older, so protecting it is extra important to me), but I think the lower end of the .65-.8 g range would still be plenty and on a vegan diet it may be harder to get to the high end. (Biggest issue for vegans and protein is adequate lysine, and beans and lentils are good sources.)

Anyway, 200 based on current weight, if you are overweight, is likely to be far higher than you need and extremely difficult on a vegan weight-loss diet.

fatvegan88 wrote: »

To be honest losing weight as a vegan is hard. I have struggled a lot. Carbs are your only real "tasty" food and it's hard to lose weight eating a lot of carbs. I try to eat as much protein as possible but once again it's really hard. Just tweak your macros until you aren't feeling as hungry between meals because as a vegan hungry goes to whole new levels. There are times when I seriously consider eating handfuls of carrots like 20 at a time. But back to protein, I do a protein shake with pea milk and spinach it has like 40 g of protein if you can try to eat like Tofu scramble with edamame. If you can get your protein in in the morning the day will be a lot easier.

I'm vegan and I find protein and fat to also be quite tasty. Anyway, even if one is eating a lot of carbohydrates, you'll still lose weight with a calorie deficit.