Protein is getting a lot of attention right now, especially as high-protein diets become increasingly popular. While there’s no question that we need protein, there are a lot of questions about how much exactly we should consume every day. As Harvard Health puts it:

The ideal amount of protein you should consume each day is a bit uncertain. Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk. … Based on percent of calories – for an active adult, about 10% of calories should come from protein. … But, some experts suggest that these recommendations are all wrong and that we should be consuming more protein, up to twice the standard recommendations. Still others claim that the average American diet already contains too much protein.

What’s tricky is that high-protein diets are associated with increased risk for cardiovascular disease, cancer, kidney disease, digestion problems, and weight gain.

What’s pretty certain is that details matter when it comes to protein. Harvard Health recommends getting your protein from fish, nuts, beans, and poultry, and avoiding protein-rich foods that also contain a lot of carbohydrates and saturated fat. Also, spread your protein consumption over the course of your day, and make sure you get plenty of veggies, fruits, and fiber. And if you’ve got questions or concerns, consult a qualified doctor or dietitian!