Is 105 Grams of Protein Enough to Build Muscle? The Ultimate Guide

November 16, 2025 •

3 min read

Research suggests that individuals aiming to maximize muscle protein synthesis should consume between 1.6–2.2 grams of protein per kilogram of body weight daily. The sufficiency of 105 grams of protein, therefore, depends on various factors such as body weight and activity level.

Quick Summary

Determining if 105 grams of protein supports muscle growth requires considering individual factors like weight and training. While potentially adequate for some, active individuals or those with higher body mass may need more. Learn the recommendations for intake and how to optimize your diet to build muscle.

Key Points

Body Weight is Crucial: The adequacy of 105g of protein depends on body weight. For a 150-pound individual, it's at the low end of recommendations, and may be insufficient for heavier individuals.
Individual Needs Vary: Factors such as age, training intensity, and body fat influence protein needs. Active individuals and those in a calorie deficit need more protein to preserve muscle mass.
Prioritize Total Daily Intake: The total amount of protein consumed over the day is the most important factor for muscle growth.
Spread Protein Throughout the Day: Distributing protein across multiple meals maximizes muscle protein synthesis. Aim for 20–40 grams per meal.
Protein is Part of a Larger Strategy: Muscle growth depends on consistent training, a calorie surplus, and adequate sleep. Neglecting other factors will yield suboptimal results.
Whole Foods vs. Supplements: Both whole food sources (chicken, eggs, lentils) and protein supplements can help meet your daily target. Whole foods offer a broader nutrient profile, while supplements are convenient.

Protein Intake and Muscle Building

For many, 105 grams of protein may be a starting point, but the optimal amount varies. It's influenced by body size, training, and caloric intake. For example, a 150-pound (68 kg) individual would require approximately 109 to 150 grams of protein to reach the recommended range of 1.6–2.2 g/kg/day, placing 105 grams at the lower end. Those with a higher body weight or intense training may need more.

Impact of Body Weight and Goals

Body weight is the main factor in determining protein needs. Smaller individuals with less lean muscle mass have lower protein needs than larger individuals. Goals are also important. Those in a cutting phase may require more protein per pound to preserve muscle, while those in maintenance or bulking phases might need a bit less.

Distribution and Timing

Total daily protein intake is most critical, but distribution can also be helpful. Spreading intake across meals maximizes muscle protein synthesis (MPS). Consuming 20–40 grams of protein every 3–5 hours ensures a steady supply of amino acids for repair and growth. The belief that protein must be consumed immediately after a workout is less crucial than meeting daily needs.

Additional Factors Affecting Muscle Growth

Protein is only one part of the process. Effective muscle building requires a holistic approach, including training, calories, and recovery. Neglecting any of these will hinder progress, even with high protein intake.

Optimize Nutrition for Hypertrophy

Progressive Overload: Continuously challenge the body with more resistance or reps to stimulate hypertrophy.
Caloric Surplus: The body needs extra energy to build new tissue. Consuming more calories than burned is key.
Carbohydrates and Fats: Don't overlook other macros. Carbohydrates fuel workouts, and healthy fats are vital for hormone production and overall health.
Quality Sleep: Muscle repair and growth primarily happen during sleep. Aim for 7–9 hours per night.
Consistency: Consistent application of training and nutrition leads to muscle gain.

Protein Intake Comparison Based on Body Weight


Body Weight (kg/lbs)	1.6 g/kg (low end, g)	2.2 g/kg (high end, g)	Example Scenario
60 kg (132 lbs)	96 g	132 g	105g may be sufficient for this weight.
75 kg (165 lbs)	120 g	165 g	105g is below the recommended range and may be insufficient.
90 kg (198 lbs)	144 g	198 g	105g is significantly low for muscle building.
100 kg (220 lbs)	160 g	220 g	105g is well below the target for this weight.

Excellent Protein Sources

Focus on high-quality, whole food sources to meet your goals. Both animal and plant-based proteins can be effective, though some plant-based sources may need to be combined to ensure a complete amino acid profile.

Animal-Based Sources:

Eggs: A complete protein source rich in choline.
Chicken Breast: A lean, high-protein source.
Salmon: A source of protein and anti-inflammatory omega-3 fatty acids.
Greek Yogurt: Provides both fast-digesting whey and slow-digesting casein protein.
Cottage Cheese: Another source of slow-digesting casein, good for a pre-bed snack.

Plant-Based Sources:

Lentils and Beans: Packed with protein and fiber.
Tofu and Tempeh: Complete protein meat alternatives from soybeans.
Nuts and Seeds: Good sources of protein and healthy fats.
Quinoa: A complete grain that provides all nine essential amino acids.

Conclusion: The Bottom Line on Protein

Whether 105 grams of protein is enough to build muscle depends on individual metrics, particularly body weight and training. It might be sufficient for a smaller, less active person. For most active individuals, 105 grams is likely at the lower end of the necessary intake. Increasing it to the recommended 1.6–2.2 g/kg range would be better. Consistently meeting the daily protein target is most important, along with a well-structured training plan, adequate calories, and rest. Prioritizing whole-food protein sources, and considering supplements for convenience, can help you build the physique desired. For a more personalized approach, consult a sports dietitian or use a reputable online protein calculator based on body weight and activity level, like the one provided by StrengthLog.

Frequently Asked Questions

For a smaller beginner (under 150 lbs), 105 grams of protein could be a sufficient starting point. As training progresses and body weight increases, protein needs will also increase to continue building muscle effectively.

A common recommendation is 1.6–2.2 grams of protein per kilogram of body weight per day (or about 0.7–1.0 grams per pound) for muscle gain. Multiply your body weight in kilograms by this range to find your daily target.

Yes, building muscle on a plant-based diet with 105g of protein is possible. Focus on various plant-based protein sources (like legumes, tofu, and quinoa) to ensure all essential amino acids are consumed. Plant-based proteins may sometimes be less leucine-rich, a key amino acid for muscle protein synthesis, so a wider variety of sources is beneficial.

No. Modern research suggests that total daily protein intake is more important for muscle growth and recovery. Spreading intake across the day can be helpful, but don't stress over a strict timeline immediately post-workout.

For healthy individuals, there is no known harm in consuming more protein, even up to 5g/kg body weight. The body will use the protein for muscle repair, energy, or store excess calories as fat. The idea that excess protein damages kidneys in healthy people is a myth.

You can achieve 105 grams through a combination of whole foods like lean meats, fish, eggs, and dairy, as well as plant-based sources like lentils, beans, and tofu. Protein shakes can also be a convenient way to supplement your intake and are just as effective as whole foods for providing amino acids.

No, a protein shake is not essential. It is a convenient supplement for when meeting your daily protein needs through whole foods is challenging due to time constraints or high volume requirements. However, you can achieve the same results with a well-planned whole-food diet.