Vegan and vegetarian calorie percentages?

What percentage of calories should vegans or vegetarians get from carbs, fats, and proteins everyday? I've heard that 20% fats, 20% proteins, and 60% carbs is good; but is it balanced enough?

On days when I eat vegan, I find it hard to get over 20% from protein, but I'm getting 75+ grams, so I'm good, right? Some days I also do not eat any meat substitutes either - just whole grains, oats, beans, lentils, and vegetables for protein. Is this okay?

Mikelane, I never though I'd say this, but - HELP ME PLEASE! xD

Yes, that sounds fine.  Why are you worried about it?

lysistrata I think it's great that Kate is concerned about her health. I think too many people dive into vegetarianism without educating themselves about a healthy diet that provides them with enough protein, iron, calcium, and other essential vitamins. We need more Kates. ;)

It is recommended that we get 20-30% of calories from fat; however, since you are a growing teen and your hormones are developing, you should aim more towards 30%. Protein is 15-20% for sedentary people. Carbs are everywhere - I've never heard of anyone getting too few carbs. If you get enough fats and protein, you're good to go.

As long as you have at least one protein-heavy source a day (from lentils, beans, or high-protein grains) rather than like 20 cups of broccoli that make up your protein for the day, this is fine, too.

I am asking for clarification in case she has a specific concern.

Original Post by muttlover:

lysistrata I think it's great that Kate is concerned about her health. I think too many people dive into vegetarianism without educating themselves about a healthy diet that provides them with enough protein, iron, calcium, and other essential vitamins. We need more Kates. ;)

It is recommended that we get 20-30% of calories from fat; however, since you are a growing teen and your hormones are developing, you should aim more towards 30%. Protein is 15-20% for sedentary people. Carbs are everywhere - I've never heard of anyone getting too few carbs. If you get enough fats and protein, you're good to go.

As long as you have at least one protein-heavy source a day (from lentils, beans, or high-protein grains) rather than like 20 cups of broccoli that make up your protein for the day, this is fine, too.

Aww, thank you so much Muttlover! The world really just needs more helpful people like you - you've helped me through an ED and now early vegetarianism. =) I really appriciate it!

And yes, I always make sure to have lots of beans or legumes, and I always have nuts, flaxseed, and healthy vegetable oils for EFA's.

75g is actually alot of protein because the rdv is 65. most people don't know that in general everyone consumes too MUCH protein. of course, if you're doing weight training or working out alot you can get more. but i wouldn't stress about getting more than 75.

According to the World Health Organization this is the ratios you should be striving for:
(pdf - page 56):

• Total fat - 15 to 30%
  
  • Saturated fatty acids - <10%
  • Polyunsaturated fatty acids (PUFAs) - 6 to 10%
    
    • Omega-6 Polyunsaturated fatty acids (PUFAs) - 5 to 8%
    • Omega-3 Polyunsaturated fatty acids (PUFAs) - 1 to 2%
  • Trans fatty acids - <1%
  • Monounsaturated fatty acids (MUFAs) - By difference
• Total carbohydrate - 55 to 75%
  • Free sugars - <10%
• Protein - 10 to 15%
• Cholesterol - <300 mg per day
• Sodium chloride (sodium) - <5 g per day
• Fruits and vegetables - 5400 g per day
• Total dietary fibre - From foods
• Non-starch polysaccharides (NSP) - From foods

This is for everyone including vegetarians and vegas.  :-)

d'oh!  You probably can't see this because you blocked me.  Ha!

Original Post by ewwxroflzz:

75g is actually alot of protein because the rdv is 65.

NOT TRUE. RDV is a guideline, not an absolute maximum. What you personally need varies primarily with body weight. The generic formula for the protein needs of an average *sedentary* person is:

Weight in KG X 0.8 = Total grams of protein needed per day

If you are pregnant, recovering from illness or surgery, suffering from chronic diseases, or doing exercise, your protein requirements increase.

Top athletes can should consume 1.8 grams per KG of body weight. Most of us who work out only a couple times a week need about 1 gram per KG of body weight. The more you exercise, the more protein (and calories) you need.

Since you are not consuming animal products, the sources of your protein are important. Most plant products (except soy) are incomplete proteins. That means they lack a vital amino acid that your body needs. If you pair beans and rice, you get a complete protein. Hummus (chickpeas) and pita (wheat) make a complete protein as well.

Original Post by tadpole185:

NOT TRUE. RDV is a guideline, not an absolute maximum. What you personally need varies primarily with body weight. The generic formula for the protein needs of an average *sedentary* person is:

Weight in KG X 0.8 = Total grams of protein needed per day

If you are pregnant, recovering from illness or surgery, suffering from chronic diseases, or doing exercise, your protein requirements increase.

Top athletes can should consume 1.8 grams per KG of body weight. Most of us who work out only a couple times a week need about 1 gram per KG of body weight. The more you exercise, the more protein (and calories) you need.

Since you are not consuming animal products, the sources of your protein are important. Most plant products (except soy) are incomplete proteins. That means they lack a vital amino acid that your body needs. If you pair beans and rice, you get a complete protein. Hummus (chickpeas) and pita (wheat) make a complete protein as well.

Getting all the essential amino acids is important, no doubt.  However, you don't have to concern yourself with doing cuisine gymnastics to get all the essential aminos in each meal.  A person can get all the amino acids they need by eating a wide variety of plant-based food.  There really isn't that much though that must go into it.

You probably can't see this because you blocked me.  Ha!

Thank you Mike; you're unblocked. xD

I'm glad to hear that I really only need 10 or 15% - I can't believe how stupid I feel about eating 30 to 35% in the past. Holy crap, that was a lot of unnessessary protein. x_x

If you pair beans and rice, you get a complete protein. Hummus (chickpeas) and pita (wheat) make a complete protein as well.

And I heard that the "scientists" who came up with that theory were proven wrong. There's really no need to pair foods to get amino's.

No matter; beans and rice still go great together! x3

Original Post by zebulancherry:

If you pair beans and rice, you get a complete protein. Hummus (chickpeas) and pita (wheat) make a complete protein as well.

And I heard that the "scientists" who came up with that theory were proven wrong. There's really no need to pair foods to get amino's.

No matter; beans and rice still go great together! x3

I read that, too.

tadpole185, hmm, yeah, you're right, using that formula i only need about 45-50. (:

Sounds good to me. I usually get around 17% fat, 17% protein, and 66% carbs. I'm not too happy if my fat % is more than protein, but I'm not a growing person, just an older person...

From what I've read there's a huge range of protein recommendations, so who knows? I like to have around 65 to 70 grams a day on average.