According to the Becoming Vegan book adults should get 0.9 g/kg/day where kg refers to your body weight.
No-one seems to know what amount of protein is the most healthy. Around 10-30% of calories from protein is a good target since most reccomendations fall in that range. If you feel weak or do more sports, avoid 10% and go a bit higher. In your case, perhaps say 15%-30%. Although 30 minutes of non-intensive exercise a day is nothing radical, just a normal and sensible amount, perhaps not enough to really need to shift up your protein that much? You need to trust what your body is telling you; that being said don't just assume low energy means low protein, it may mean low calaories (i.e. low total food amount) or low something else, even something not related to food.
Speaking personally, I make sure my diet has at least some legumes and occassionally focus on higher % protein vegetables, but I don't do any day to day or week to week planning. Sometimes I do moderate amounts of exercise, like a 10k run or 15k cycle or 20k mountain walk being about typical. I go for a 10k run on a piece of fruit and I'm fine, when I go on my mountain walks I typically eat bread, tomato, fruit, nuts and sometimes some crisps/biscuits which won't give me a huge % protein. For me at least, just eating enough is what counts.
Does 30/30/40 mean 30% of calories (rather than 30% of grams or something else)? It may be that you are on thiei high side, not that this would be bad, but it would mean, you could probably try cutting it if you wanted to and still see if you feel just as good.
Last edited by Jamie in Chile; 07-24-2017 at 05:55 PM.