If your social media algorithm has steered you toward a diet, weight lossor even general nutritional content, it’s likely you’ve come across “high protein” recipes or influencers who swear by high protein keto or carnivore diets. Where does this obsession with protein is it coming, and is it worth all the energy we give it?

Protein Is A Little More Complicated Than Social Media Makes It Out, Dietitians Say Fortune– and this obsession distracts people from meeting other vital nutritional needs.

“We don’t even need to think about (grams of) protein per day,” says Federica Amatichief dietitian and nutritionist for a UK-based nutrition and science company Zoeknown for its personalized blood sugar monitoring and gut health testing.

Here’s what dietitians want you to know about protein and nutrition in general.

Why do we need protein?

Protein is a macronutrient composed of amino acids. It is an essential structural component of our cells, tissues, hormones and enzymes, as well as many other bodily functions. A continuous supply of amino acids via the proteins we consume is crucial for the growth of cells and tissues.

Protein Benefits Overall Health, Says Registered Dietitian Sharp Abbey. “Protein has enormous benefits for weight managementsatiety, immunityhair, nails, muscle growth and maintaining metabolism,” she says.

Why are we so obsessed with protein?

You can see evidence of interest in protein on grocery store shelves, which are stocked with shakes, cereals, powders, and even toasted pastries that claim to contain this nutrient. Meanwhile, social media is full of ways to add more protein to your diet: people are mixing protein shakes with Diet Cokeby making high-protein ice cream and posting what they eat each day to achieve their high-protein goals. There are more than 2.7 million Instagram posts with hashtag #high protein.

The obsession with protein grew with the boom in the fitness, nutrition and weight-loss industries, says Amati. Although protein is an important component in building muscle and can help with weight loss, influencers often encourage consuming higher amounts of protein than most people need or should, says Amati. Additionally, when protein is the primary daily goal, other essential nutrients are overlooked.

The message that people aren’t getting enough protein isn’t really true, Amati and Sharp say.

“If you’re meeting your calorie needs…you’re meeting your protein needs,” says Sharp.

Sharp says the only people deficient in protein are usually those who are malnourished or older adults with reduced appetites who struggle to eat enough calories. Those of us who eat enough during the day are likely meeting or exceeding our protein needs, she says. This includes vegans and vegetarians, she says, as long as they eat a diverse range of nutrient-dense plant-based foods like edamame, lentils and whole grains.

How much protein do I need per day?

While high-protein diets on social media often show people eating up to 140 grams of protein per day, the actual amount you need is much less.

The United States Department of Agriculture Dietary Guidelines for Americans recommends that 10 to 35 percent of your daily calories come from protein sources. A more common measurement, used by Amati and Sharp, is recommended daily intake 0.8 to 1.2 grams of protein per kilogram of body weight for adults. To get your weight in kilograms, divide your weight in pounds by 2.2. Then multiply that number by 0.8 and 1.2 to find your protein range. For example, a person weighing 150 pounds should aim for 54 to 82 grams of protein per day.

Even the most active people are likely already eating more to meet their increased hunger needs, says Amati, and are therefore meeting or exceeding their protein goals.

Older adults, however, need more protein to maintain muscle and bone mass, which may require up to 1.8 grams of protein per kilogram of body weight per day. Increasing protein intake is particularly helpful for postmenopausal women to help them manage belly fat and body composition.

It’s important to remember that protein needs vary from person to person, especially in older adults. But Amati believes the cult obsession with protein has transcended basic nutritional advice and likely led people to consume too much of it, which can have negative health consequences.

What happens when you eat too much protein

“Most of the potential risks associated with a high-protein diet are related to the protein source, that is, excessive amounts of animal-based proteins that are also high in saturated fat,” says Sharp.

High protein and meat consumption is linked to:

• Kidney function problems

• Higher risk of kidney stones

• Increased risk of colon cancer

• Increased risk of heart disease

Sharp says it’s not easy to overdo it with protein, however, if most of your protein comes from fiber-rich plant sources. The real harm of protein obsession comes from too much animal protein, or when protein begins to replace the consumption of essential nutrients like healthy fats and fiber, she says.

Focus on getting enough fiber

Obsessing with protein distracts from what people are actually lacking: fiber.

THE Dietary Guidelines for Americans recommend that women consume 22 to 28 grams of fiber per day, while men should aim for 28 to 34 grams of fiber per day. Dietitians say most people fall far short of this goal.

On average, Americans consume between 10 and 15 grams of fiber per day, depending on Harvard Medical School.

“My toddler needs more than that,” says Sharp.

“Fiber is very important for regularity, gut and heart health because it can help reduce cholesterol (and) satiety,” she says. Fibers are particularly useful for weight lossSharp says, because high-fiber foods tend to be lower in calories while increasing your feeling of fullness and satisfaction after a meal.

According to Amati, fiber is what the bacteria in your gut microbiome feed on. When your intestine is properly nourished with a combination of fiber and prebiotics and probioticswhich signals your brain that you’re full, while also giving you a boost of energy, she says.

“People underestimate the importance of fiber,” says Sharp.

How to Achieve Your Fiber Goals

To ensure you’re getting enough fiber, Amati recommends focusing on plants such as fruits, vegetables, nuts, seeds and whole grains. It’s best to opt for whole foods rather than fiber supplements, says Sharp.

Here are some fiber-rich foods you can incorporate into your diet:

• Beans

• Lenses

• Fresh fruits like raspberries, blueberries, apples and pears with skin

• Fresh vegetables like broccoli, Brussels sprouts, green peas and potatoes with skin

• Popcorn

• Lawyers

• Oatmeal

• Farro

• Split peas

• Chia seeds, flax seeds

If you’re not sure where to start, Amati suggests this tip for preparing hearty, fiber-rich meals: fill half your plate with a plant-based source: a salad, broccoli, sautéed zucchini. Next, fill a quarter of the plate with your favorite lean protein like salmon, chicken breast, edamame or tofu. The last quarter is for complex, fiber-rich carbohydrates like brown rice, barley, or sweet potatoes.

Once you’ve mastered preparing your plates, Amati recommends moving on to preparing your fiber-rich snacks. Try keeping an apple and almonds on hand in case your energy dips mid-afternoon.

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This story was originally featured on Fortune.com