Hey,

Firstly know this: You don’t need more than 2g/kg of BW of protein, as recommended by some ‘experts’ out there.

Yes, even if you want to gain muscle or lose fat or whatever, you only require about 1.2 to 1.5g/kg of BW. However, there is no issue ingesting up to about 2g/kg of BW.

Know this about high protein intake- If you are not working hard in the gym or otherwise, the excess protein will convert into fat.

And yes, your kidneys have to work harder to process the excess intake of protein. Nothing wrong with that, kidney by nature is built to work hard. 🙂

Now, coming back to the question, you can get enough protein if you are vegetarian.

Did you know that a cup of broccoli (300g) has about 10g of protein? Eating enough variety of veggies with your meals is good enough to give you about 15–20g of protein daily.

You can read this post I wrote for people who are vegetarians and how they can consume more than 100g every day.

Related Article: The Ultimate Guide To Consume Up To 100g Of Protein If You Are A Vegetarian (Or A Vegan)

Our body needs amino acids (the building blocks of proteins) in varying quantities. Essential amino acids are, as the term suggests that they are ‘essential.’ Our body cannot manufacture them and therefore need them from an outside source.

Many vegetable sources of protein are lacking in some essential acids, and therefore a need to eat a variety of food items to ensure you get a steady supply of essential amino acids to make protein synthesis possible!

I hope this helps!