Cron-O-meter. You can either download the program to your computer, or simply use the web-based program.
Cron-O-meter provides comprehensive feedback on macronutrients
(protein/carbs/fat/water) and micronutrients (vitamins/minerals/etc.).
With regards to protein, my average protein intake (all from plants) is
about 8% of calories per day. It ranges from 5% to 12%, depending upon
how many beans/legumes/nuts/seeds I consume. When I am riding lots, I
seem to naturally consume more high protein plant foods because I am
more hungry and I need the calories.
During this period I have maintained fairly high cycling mileage
(7-8,500 miles per year), and have had periods where I do fairly intense
resistance training. Never has lack of protein been a problem. I am
convinced that on a relatively low protein plant-based diet, my recovery
periods are shorter, and there is no lack of ability to build muscle.
The recovery period issue is discussed in depth in Thrive by Brendan Brazier.
The promotion of protein from dairy and meat by the meat and dairy
industries has perpetuated one of the most enduring myths in human
I believe that it is true that endurance and resistance training
athletes need more protein, but the numbers are relatively small, and
plant protein works as well, IMO better, than animal protein. In terms
of grams per day, I have averaged about 60-70 grams. The popular
guidelines for athletes is 2-3 times that amount. This is a very
debatable topic, but even professional body builders can do fine on only
plant proteins, and much less than the popular literature prescribes.
Check out Robert Cheeke. He eats lots of protein, but 100% from plants.
The point for most of us, who are not professional athletes training 4-6
hours per day, eating a wide variety of plant foods supplies all the
protein we need. If we were professional athletes, we would do fine by
eating more plants with lots of beans, nuts and seeds.