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The truth lies somewhere in the middle. It is easy to get enough protein on a vegan diet if you eat multiple servings of high-lysine foods (legumes, seitan, amaranth, quinoa, pistachios, and pumpkin seeds) each day. But there are many vegans who are probably not eating enough high-lysine foods.
If you eat more calories than your body needs, you'll gain weight. Eat fewer calories than required and you will lose weight. Calories come from protein, carbohydrates and fat. You need to get 10 to 35 per cent of your calories from protein. This means you'll need roughly 50 to 145 grams of protein each day. Protein requirements are based on body weight. To figure out the minimum amount of protein you need, multiply 0.8 grams of protein by your weight in kilograms.