You're looking for RDA. Wikipedia has several tables which are well formatted for average body weight:
https://en.wikipedia.org/wiki/Essential_amino_acid#Minimum_daily_intake
But in terms of the relevance to vegans, this is a good source, which I encourage you to read:
http://veganhealth.org/articles/protein
Jack Norris wrote:The most important thing to be aware of regarding protein in vegan diets is that you need to get enough of the amino acid lysine. Make sure you read the section on lysine below and check out the high-lysine foods. Beyond that, there is evidence that erring on the side of more protein (1.0 to 1.1 grams of protein per kg of healthy body weight per day for adults) is a good idea, and especially for people 60 years and older.
Most protein sources are well mixed, so if you get enough
total protein, you'll get all of your essential amino acids.
The exception is Lysine, which is lacking in some vegan foods (such as grains, particularly corn, but also other grains to varying degrees).
Beans, however, are rich in Lysine, and will easily meet your needs if you consume enough protein from them.
I recommend you use cronometer to track your consumption.
https://cronometer.com/
The free version is plenty.
It contains a breakdown of all essential amino acids when you input the foods, and RDA. It does NOT take into consideration conditional needs relative to interchangeable amino acids, such as that fact that Methionine+Cysteine are considered for completeness, so you can get less Methionine if you get more Cysteine to make up for it.
Wikipedia wrote:
The distinction between essential and non-essential amino acids is somewhat unclear, as some amino acids can be produced from others. The sulfur-containing amino acids, methionine and homocysteine, can be converted into each other but neither can be synthesized de novo in humans. Likewise, cysteine can be made from homocysteine but cannot be synthesized on its own. So, for convenience, sulfur-containing amino acids are sometimes considered a single pool of nutritionally equivalent amino acids as are the aromatic amino acid pair, phenylalanine and tyrosine. Likewise arginine, ornithine, and citrulline, which are interconvertible by the urea cycle, are considered a single group.
https://en.wikipedia.org/wiki/Essential_amino_acid#Interchangeability
Methionine is a "bad" protein, so you should limit it if you can. It's essential so you need the minimum, but try not to go over the minimum since this can probably contribute to disease and shorten lifespan.
https://en.wikipedia.org/wiki/Methionine#Methionine_restriction
For optimal health, limit methionine to the minimum, but do not eliminate it entirely. Vegan diets are very good at limiting methionine, and this could be a major reason (beyond reduction in saturated fat) for improved health and reduction in disease some see from vegan diets.
