Oh protein, the buff beach bodybuilder's best buddy, the IG fitness influencer's favorite hashtag, and the unnerving nemesis of your kidneys. Gawked at, gulped down and glorified endlessly, protein is the unsung hero (or villain) of everyone who's fighting gravity or dreading diapers.

The authorities say grown-up gents should pack in about 56 grams of protein per day, while the ladies lag a little behind at 46 grams. But if you're more Arnold than average Joe, are housing a human-in-progress, or see more candles on your cake than most, you need to up the ante. Those with kidneys that have clocked too many miles, however, can't seem to tolerate too much of the good stuff.

The Department of Agriculture, seemingly playing it safe, says protein should make up 10%-35% of your daily calorie quota. Common math equates that to roughly 7 grams of protein for every 20 pounds of muscle and bones you're carting around.

Life changes, and so do your protein needs. For the pregnant posse, the protein pile-on could amount to approximately 60 grams a day, or in terms of body weight-0.88 g/kg to 1.1 g. The aspiring athletes and the forever fit brigade also need more to pump up and maintain those Instagram-worthy muscles.

Growing old might be golden, but it often comes with the risk of muscle loss. Upping protein consumption could be more than just a beneficial senior's discount – it could be a ticket to better overall health. Picture a daily intake of 1.2 g/kg, to put those bathroom scales to good use.

Yes, protein can potentially be a puppet-master pulling your weight loss strings, but after a while, your body can start seeing through the ruse. A year down the road and bam! - the pounds pack on again. Looks like the elephant in the room is this: sustainability.

The health effects of extra high-protein diets can be dodgy. The upper limit is often capped at around 40% of total caloric intake. Bound to this limit, your heart will produce no grumblings. But go beyond it and you could trigger a spectrum of unsavory effects.

You guessed it - kinda like a pesky ex, your kidneys can't handle too much protein. In the language of numbers-less than 0.8 g/kg per day is their comfortable limit. Dialysis dudes obviously play by different rules.

Too low on protein isn’t a joyride either. Be it due to food scarcity or age-induced requirements, protein insufficiency can take a toll. Think muscle wasting, frailty and weakened immunity. Yup, not something to look forward to in your golden years.

Plant-based proteins are like the cool cousins-here’s why you should hang out more with them. They carry the same protein punch but come with additional health benefits. To zoom in, foods like soy, beans, peas, lentils, nuts, seeds, whole grains, and if you're okay with it, dairy and eggs are where it's at.

Dressing up your daily diet with these protein powerhouses isn't as intimidating as it might seem – know your foods, focus on high-protein options, and breadcrumb your meals with these choices. A good old food log can serve as an unwavering reminder of your protein goals.

Everybody throws around advice on how much protein to eat like confetti at a parade. But the truth is-it depends. Age, weight, activity level – it all plays a part. And while animal proteins may be the belle of the ball, don't underestimate the benefits of their plant-based peers. Remember, too much of anything is bad – but so is too little. So buckle up, it's time to master the balance with protein.