In the age of social media, a simple search for “protein” on Instagram reveals a staggering 26.9 million results, with influencers advocating for its myriad benefits and offering tips on incorporating more of it into everyday meals. But amidst the trending posts, nutrition experts are here to clarify the truth: protein is essential for your health.

“Protein is a macronutrient that is crucial for the growth, repair, and maintenance of the body’s tissues,” explains Albert Abayev, a registered clinical dietitian from Cedars-Sinai Weight Management and Metabolic Health Center in California. He emphasizes that it plays a vital role in a well-rounded diet, aiding in appetite satiety, muscle recovery for active individuals and athletes, and overall body repair.

However, the amount of protein needed varies by individual, based on factors like gender, size, age, and physical activity levels. “We don’t need as much protein as many people believe to maintain muscle tissue,” cautions Braeden Yacobucci, a registered dietitian at OnPoint Nutrition in Philadelphia.

According to Yacobucci, the minimum protein recommendation is 0.8 grams per kilogram of body weight per day. For instance, a person weighing 180 pounds would require approximately 65 grams of protein daily, which equates to about 10 ounces of animal protein. “A chicken thigh typically ranges from 4 to 6 ounces,” Yacobucci notes, indicating that just over two chicken thighs could suffice for the day’s needs.

Individuals who lead sedentary lifestyles but exercise regularly might aim for 1 gram per kilogram, while those engaged in weightlifting may need up to 1.6 grams per kilogram. “You are likely consuming enough protein already,” Yacobucci reassures, although medical tests, including blood and urine assessments, can provide clarity.

Yacobucci highlights that vegans and vegetarians may struggle to meet their protein requirements. The only definitive method to ascertain your protein intake is through medical testing, adds Kathleen Melanson, a nutrition science professor at the University of Rhode Island. She notes that early signs of protein deficiency can include fatigue and a weakened immune system, although these symptoms can also indicate other health issues.

Hunger pangs may also signal insufficient protein intake. “Protein is the macronutrient that keeps you more full and satisfied,” Abayev asserts, while Yacobucci points out that fiber contributes significantly to satiety as well.

Recognizing signs of long-term protein deficiency can be challenging, as symptoms like thin hair, changes in skin color, nail grooves, slow wound healing, and decreased muscle tissue develop gradually. Vegetarians and vegans are at the highest risk, according to Yacobucci, while Melanson notes that edema, or limb swelling, signifies a more severe deficiency.

As social media continues to promote protein-rich foods like protein balls and ice cream, nutritionists caution against fixating on any single macronutrient. “No one macronutrient is superior,” Yacobucci emphasizes, stating that carbohydrates, proteins, and fats all play essential roles in a balanced diet.

Before dramatically increasing protein intake, experts recommend consulting with a healthcare provider or nutritionist to assess individual needs and determine if additional protein is necessary. Abayev encourages balancing protein with fiber, abundant in fruits and vegetables, to ensure a well-rounded diet.

In a world full of dietary trends, understanding your body’s actual protein requirements is essential for maintaining optimal health without succumbing to the pressures of social media influence.