Physical Education

I’m around 85kg, I exercise and my diet is mostly vegan. I don’t measure my protein intake and I’m doing fine. (Have to take a vitamin B12 supplement, but that’s about it)

somewhat off-topic, but what do you eat as a veg[etari]an for that much protein?
aside from protein powder, which is very expensive 😔

It also depends on frequency of working out and the speed you want to build. Lift a couple days a week? You body has more time to get the protein you need from food without having to eat drastically increased amounts. Lift several days a week? Gonna need that protein. I'm a larger individual and I try to get around 100-120 grams a day when I'm pushing myself. Usually I will have a higher intake the day of and the next day or two after a hard lift session. Otherwise it's around 80-100 tops.

I don't count anything by grams except cannabis

Also want to point out. You pretty much can't over eat on protein. If you say, eat too much fat or carbs your body stores what it doesn't use. Especially carbs. For example, if you eat say 15k calories of fat, you MIGHT absorb half of that before it all passes because fats harder to digest right? If you had the same amount as simple carbs/sugars you are looking at putting away almost all of it. But back to protein. The body doesn't store protein. Any excess you have gets burned off as fuel. It you are 15k calories of actual protein ( it saying this is possible just as an example) you would take what you could for building muscles etc. Then burn the rest off as either exercise, as heat, or just poo it out. This is where the "meat sweats" comes from. So if you are trying to put on muscles and not bulk and gain weight... Just eat more protein.

You cannot estimate protein this way, this is an incorrect method. The bioavailability of protein in each type of food determines how much protein is actually digested by your body.

Refer to DIAAS (if not available, relative PDCAAS) of foods, and their amino acid breakdown to determine your protein intake using https://en.wikipedia.org/wiki/Protein_quality and calculate how much protein you need depending on physical work you do. 1-1.5 gram per pound of body weight is the recommendation for athletes and gym people.

Lentils and plant foods actually are inferior and in general you need to eat double the plant foods compared to eggs, meat and milk, in order to get equivalent amount of bioavailable protein for your body. There is only pea and potato protein that is high DIAAS value, soya is also high but is detrimental to testosterone levels of males (limited research).

between 120 and 160 at 72kgs, honestly you can still get results as long as you eat SOME of it. Most of my growth happened when i wasn't tracking macros and consuming way less of it