Protein is currently trending in the wellness world—and we don’t only mean among bodybuilders, gymcels, and others dead-set on bulking up. The body needs that complex molecule to build strength, sure, but it’s also important to hormone function, boosting the immune system, and so much more. It’s no wonder, then, that many are discussing the advantages of adopting a high-protein diet.

“A high-protein diet may benefit athletes who are looking to build muscle, individuals with type 2 diabetes who need to control their blood sugar, and older adults who need help preventing loss of muscle mass,” says Keri Gans, MS, RDN, CDN.

To maintain a healthy and balanced diet, a sedentary adult should aim for one gram of protein for every kilogram they weigh, while an active adult should aim for 1.6 to 2.2 grams of protein per kilogram. (If you’re older than 65 or pregnant, this number changes.) However, Gans notes that no set number of grams qualifies something as a “high-protein diet.”

“Typically, it’s a high-protein diet when the amount of protein consumed makes up 30% or more of one’s total daily calories,” she says. “Most ‘regular’ diets are around 15 to 20% of total calories.”

That said, there is such a thing as overdoing it: “Excessive intake of protein over time could put strain on the kidneys in those with pre-existing kidney conditions,” Gans advises. “If you are choosing fattier protein choices high in saturated fat, it may increase your risk of heart disease. They may also lead to nutrient imbalances if they replace antioxidant and fiber-rich foods like fruits, vegetables, and whole grains.”

A nutritionist’s tips for getting more protein

“It is important to spread out your protein intake throughout the day and not cram it into one meal,” Gans says. Here are some of her favorite ways to meet your protein goals, whatever they are:

• It’s true: Breakfast is the most important meal of the day. “Don’t skimp on protein in the morning,” Gans says. Some of her favorite high-protein breakfast options include cottage cheese, greek yogurt, eggs, and tofu.
• Snacks should always include protein, too. Try roasted edamame or chickpeas, nuts or nut butters, yogurt or cottage cheese, or beef jerky.
• Sprinkle some protein into every meal, like adding legumes to salads, sauces, and soups.