A higher protein intake can help build muscle and strength (10). Here are 10 science-backed reasons to eat more protein. Can a smart watch diagnose a heart attack? Treating neuropathy: Which medication is best? The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight, dependent on the many factors listed above. High-protein diets can help you lose weight and improve your overall health. If you’re following a plant-based diet, you may be interested in this article on the 17 best protein sources for vegans.