Sick and tired of hearing all about the mystical power of protein? Wondering if you need to shove a gallon's worth of protein shake down your throat every day just to exist? Take a chill pill (no, they're not packed with protein) and let's get down to debunking the protein mystery laced with unnecessary panic.

Alright, let's get nerdy for a moment. Protein is undeniably vital for our bodies. We need it for creating hormones, fortifying the immune system, and pumping up those impressively sculpted muscles. But here's a bombshell - remember the cookie-cutter recommendation advising 10 to 35 percent of your daily calories from protein? Yeah, that might not be cut and dry for everyone.

Now listen closely, all you boys and girls. For almost all healthy people, the recommended daily protein intake is 0.8 grams per kilogram of body weight. So for you, gym-bunny Becky weighing 150 pounds, that's about 54 grams of protein. But, we repeat, this isn't a one-size-fits-all solution. Depending on factors like age, size, muscle mass, and lifestyle (read: the Netflix-marathons you consider exercise), your protein needs could be higher. Hell, even certain health conditions may warrant for more protein.

There's some interesting (read: dreadfully boring for most people) research that even suggests older adults might need up to 1.2 grams of protein per kilogram of body weight to fight off muscle loss as they age. If life decides to throw a curveball and you're recovering from a surgery or an illness, your protein intake could go up to a sassy 1.5 grams per kg per day.

For those badasses trying to bulk up and build muscles, well, you guys could need anywhere between 1.4 to 2 grams of protein per kilogram of body weight per day. Trying to lose weight? Chuck in some more protein in your diet. Studies show that high-protein diets can make you feel fuller, helping you shave off those extra calories. If you're following a calorie deficit diet, proteins are critical to preserve muscle mass.

All these numbers making your head spin? A protein calculator can help estimate your daily protein needs, or you could just listen to Seattle-based sports dietitian, Stephanie Magill, RD. Don't obsess over one specific number. Instead, structure your meals and snacks around a protein source. Aim for snacks with 15 to 20g of protein, meals with 25 to 40g, and about 20 to 30g of protein post your exercise. Keep these numbers in check, and you should be good.

The bottom line here is, protein is important but don't let it monopolize the dietary conversation. Each individual's protein need varies based on myriad factors. So understand your body, listen to what it needs, and remember, eating a steak at every meal isn't the only way to fulfill your protein needs.