How much protein should you be consuming? Experts weigh in on the answer

(CNN) – It’s part of a healthy diet, but it should be just one part of your plate.

Protein from sources like lean meats, eggs and legumes can help you build and maintain muscle. However, you may be wondering just how much you should be consuming and what you may be missing in your diet.

Michelle Cardel, chief nutrition officer with Weight Watchers International, says, “If protein has the best PR team in nutrition right now, fiber is really the unsung hero.”

Cardell says fiber gets lost in the protein hype, but it deserves just as much if not more attention.

She also says trends like the carnivore diet are concerning.

Cardel says, “It’s extremely restrictive, cutting out nearly all plant foods, which are going to be rich sources of fiber and vitamins, minerals and then phytochemicals that are linked to long-term health.”

Cardel says actual protein needs vary based on age, body composition, activity level and health goals. She says a good rule of thumb for more sedentary adults is about one gram of protein per kilogram of weight.

So, for a person who weighs 150 pounds, that translates to about 68 grams of protein each day.

Cardel says, “More active individuals or older adults, those who are seeking weight loss, and those looking to build or preserve muscle may benefit though from higher intakes.”

Cardel says to aim for 20 to 30 grams of protein per meal but also make sure to keep a balance with your eating patterns.

Cardel says, “”As a dietitian, it would make my heart very happy if everyone’s plate included a lean source of protein, uh, a great source of fiber, and, and some healthy fats to help with that heart health and brain health.”