How much protein does a active vegetarian or vegan need daily?

I'm a vegetarian who eats mostly vegan, I think an active vegetarian needs about 80 grams of protein a day, how much do we really need? Also, where do we get our iron from?

I'm about 247 lbs. 5 ft 6 and people tell me i look good for my size even though i am over weight, which means generally i don't look my weight size. I'm a 22-24 pants size and a XL-1X shirt size.

It's a ratio based upon your calorie intake and muscle mass. Let me look up the number. I think 80g might be over kill.

http://www.indoorclimbing.com/Protein_Re...
http://www.rice.edu/~jenky/caryn/protein...
http://www.changingshape.com/resources/c...

Maybe 80g is enough. Here are some different websites. Just google "daily protein requirements" to get even more information. I think a lot depends on how you feel when you work out. If you feel sluggish, tired, and weak, you probably are not getting enough protein. Different sources will tell you different amounts.

.36 grams of protein per pound of body weight if you're doing moderate daily activity, .4 grams if you're more active.

You can get iron from fortified cereals and soy/rice/almond milk. If you eat a well balanced diet that includes things like chick peas, dark leafy green vegetables, and a variety of beans, you are probably getting enough iron.

Typically one needs .3 to .5 grams of protein per pound of body weight, vegan or not. If you're active, you'll probably want more protein than if you aren't.

As for sources of iron, check out www.vrg.org. And remember to eat your iron foods with vitamin C-rich foods to increase absorption.

First you have to ask the question 鈥淗ow Many Calories Do I Need?鈥?br>
To answer the question of how many calories are needed you should start with calculating your Basal Metabolic Rate (BMR).

Harris-Benedict Formula

Male Formula for BMR
BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) 鈥?(6.8 x age in yrs)

Female Formula for BMR
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) 鈥?(4.7 x age in Yrs)
if you're not familiar with the metric system you can use this tool:

http://health.discovery.com/tools/calcul...

So just exactly how many grams of protein should you consume in an average day? The American Heart Association recommends that approximately 15% of the day's calories come from protein, 55% of your total calories be made up of complex carbohydrates such as vegetables, fruits and whole grain products and less than 30% of your total calories be made up of fat.
There are 4 calories per gram of carbohydrate and protein and 9 calories in each gram of fat.

To figure out how many grams of protein you want in your diet, use this formula:

Total calories X desired percentage of protein divided by 4 = grams of protein

For example, let's say you decide you want to consume 20% of your daily calories from protein and your daily calorie need is 1500:

1500 X 0.20 / 4 = 75 grams of protein per day

if you want just 15% of your calorie intake to come from protein:
1500 X 0,15 / 4 = 56,25 grams per day