Hi, how much protein should a male person who is vegetarian weighing 69Kgs at age of 20 eat per day. Plz give me some rich sources. Thank you?

Protein powder. shakes are good. Use whey protein from free range cattle. B 12 can be low for vegetarians. Please use sublingual B 12, not the kind you swallow. You will get more ingested that way. Peace and good health.