Is 60g of protein enough to build muscle?

January 14, 2026 •

5 min read

For building muscle, most experts recommend a protein intake significantly higher than the standard Recommended Dietary Allowance (RDA) of 0.8g per kilogram of body weight. For many people, especially those who are physically active, 60 grams per day falls far short of this target.

Quick Summary

A daily protein intake of 60g is generally inadequate for robust muscle growth in active individuals. Optimal protein needs are dependent on factors like body weight, activity level, age, and goal, often ranging from 1.2 to 2.2g per kilogram.

Key Points

60g is likely insufficient: The standard RDA of 0.8g/kg (~60g for an average person) is a baseline to prevent deficiency, not an optimal target for building muscle.
Calculate based on body weight: Recommended protein for muscle growth is 1.2–2.2g per kg of body weight for active individuals, far exceeding 60g for most people.
Consider activity level and age: Higher intensity training and advanced age both increase protein demands for effective muscle repair and synthesis.
Distribute intake throughout the day: Spreading protein intake across 3–5 meals (20–40g per meal) is more effective for sustaining muscle protein synthesis than eating it all at once.
Prioritize high-quality sources: Opt for complete proteins from both animal (meat, dairy, eggs) and varied plant sources (soy, quinoa) to ensure you get all essential amino acids.
Consistency is key: Meeting your daily protein target consistently, alongside regular resistance training, is crucial for seeing progress in muscle mass.

The amount of protein required for muscle hypertrophy (growth) is a frequent point of discussion and misinformation. While the minimum recommended dietary allowance (RDA) for a sedentary adult may fall near the 60-gram mark, this number is a baseline to prevent deficiency, not an optimal target for building muscle. For anyone engaged in regular resistance training, a more aggressive and personalized approach to protein intake is essential.

The Difference Between RDA and Optimal Intake

The RDA of 0.8 grams of protein per kilogram (or 0.36 grams per pound) of body weight is designed to prevent protein deficiency in the average, minimally active adult. If a person weighs 75 kg (about 165 lbs), their RDA would be exactly 60 grams per day. However, resistance training places increased demands on the body, requiring additional amino acids to repair and rebuild muscle fibers. Ignoring this increased demand while training intensely is like trying to build a house with only a fraction of the necessary bricks. The house might stand, but it will not be as strong or as large as intended.

International sports nutrition organizations, including the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, recommend a significantly higher intake for physically active individuals. Their joint position statement suggests a daily protein intake ranging from 1.2 to 2.0 grams per kilogram of body weight. This increased range is what truly supports the synthesis of new muscle tissue and ensures adequate recovery from exercise.

How to Calculate Your Personal Protein Needs

Calculating your specific protein target is a simple process. First, determine your body weight in kilograms (or pounds). If you use kilograms, multiply your weight by a number between 1.2 and 2.0, depending on your activity level and goals. For example, a 75 kg individual aiming for optimal muscle growth would target a daily intake of 90-150 grams of protein, a figure well above 60 grams. For those using pounds, a common guideline is 0.5 to 0.9 grams per pound of body weight, which translates to a daily target of 82.5 to 148.5 grams for a 165-pound individual.

Factors That Influence Protein Requirements

Protein requirements are not static; they fluctuate based on several personal factors:

Activity Level and Intensity: A light jog requires less muscle repair than heavy weightlifting. The more intense and frequent your resistance training, the higher your protein needs will be.
Body Composition Goals: For individuals in a calorie deficit trying to lose fat while preserving muscle mass, higher protein intake (sometimes up to 2.2 grams per kg) can be protective against muscle loss.
Age: Older adults may need more protein (around 1.0–1.2 grams per kg) due to a phenomenon called anabolic resistance, which makes their bodies less efficient at using protein for muscle synthesis.
Protein Quality: The source of your protein matters. High-quality, or complete, proteins contain all nine essential amino acids necessary for muscle repair. Animal sources like meat, dairy, and eggs are complete proteins, while many plant-based sources are incomplete, requiring careful combination.

The Importance of Protein Timing and Distribution

Beyond the total daily amount, how you distribute your protein throughout the day can also optimize muscle growth. Spacing your protein intake across multiple meals (3-5 per day) is more effective for sustaining muscle protein synthesis than consuming all your protein in one or two large meals. The anabolic response to protein is stimulated by the amino acid leucine, and research suggests that a protein dose of 20–40 grams per meal can maximize this effect. Many people have a skewed protein distribution, with very little at breakfast and the bulk of it at dinner. Evening out your intake can help maintain an anabolic state throughout the day.

Comparing Protein Intake by Goal and Weight

To illustrate the disparity, here is a comparison of daily protein recommendations for an individual weighing 75 kg (165 lbs) based on different goals and recommendations:


Goal/Guideline	Recommendation (g/kg)	Daily Protein (g)	Explanation
RDA (Sedentary)	0.8 g/kg	60 g	Baseline to prevent deficiency; not for muscle building.
Mod. Active (Building Muscle)	1.2 g/kg	90 g	Conservative start for those beginning resistance training.
Athlete (Optimizing Gains)	1.6 g/kg	120 g	Recommended for consistent muscle growth and recovery.
High Intensity/Fat Loss	2.0 g/kg	150 g	High-end for aggressive muscle building or preserving muscle during a calorie deficit.

Optimizing Your Diet with High-Quality Protein Sources

To effectively increase your protein intake beyond 60g, it is important to focus on nutrient-dense, high-quality sources. Here is a list of excellent options to include in your meals and snacks:

Animal Sources: Chicken breast, lean beef, fish (like salmon and tuna), eggs, Greek yogurt, and cottage cheese.
Plant-Based Sources: Tofu, tempeh, lentils, beans, quinoa, edamame, and various protein powders.
Supplements: Whey or casein protein powders can be a convenient way to boost your intake, especially post-workout or for snacks.

Consuming a wide variety of these sources helps ensure you get all the essential amino acids your body needs for maximum muscle repair and growth. The timing of intake is also beneficial, with consuming some protein within an hour or two of your workout being helpful for muscle recovery.

Conclusion

In summary, while 60 grams of protein per day might meet the bare minimum requirements for a sedentary individual, it is almost certainly insufficient for building muscle. For those actively engaged in strength training, a significantly higher protein intake, typically ranging from 1.2 to 2.2 grams per kilogram of body weight, is necessary to support optimal muscle protein synthesis, repair, and growth. By calculating your personal needs, distributing your intake evenly throughout the day, and prioritizing high-quality protein sources, you can properly fuel your body for achieving your muscle-building goals. Remember that building muscle requires a holistic approach that includes consistent training, adequate recovery, and proper nutrition. Focusing solely on a low protein target will ultimately hinder your progress and leave potential gains on the table.

For more detailed nutritional guidelines, consider consulting with a registered dietitian or a sports nutrition expert to create a personalized meal plan. Authoritative resources, like the position stands from reputable organizations such as the International Society of Sports Nutrition (ISSN), can also provide valuable evidence-based recommendations for active individuals seeking to optimize their protein intake for performance and body composition goals.

Frequently Asked Questions

Yes, for a completely sedentary adult, 60g of protein may be enough to meet the basic Recommended Dietary Allowance (RDA) and prevent deficiency, but this is a minimum requirement, not an optimal one for health.

You may experience initial strength gains due to neuromuscular adaptation, but your ability to build significant new muscle tissue will be severely limited. Your body needs sufficient protein to repair the muscle damage caused by lifting, and 60g is likely not enough to fuel that process optimally.

Most sports nutrition experts recommend consuming between 1.2 and 2.0 grams of protein per kilogram of body weight per day for muscle growth, with higher amounts for intense training or a calorie deficit.

Yes, distributing your total protein intake evenly across the day is more effective for maximizing muscle protein synthesis than eating it all in one sitting. Aim for 20-40g per meal or snack.

For most people, yes. It is possible to meet higher protein goals through whole foods like lean meats, dairy, eggs, and legumes. Protein supplements are a convenient option but not strictly necessary.

Leucine is a key amino acid that acts as a trigger for muscle protein synthesis. Higher-quality protein sources, particularly animal proteins like whey, contain ample leucine to initiate the muscle-building process effectively.

In healthy individuals, there is little evidence that a higher protein intake within the recommended ranges will harm the kidneys. It does increase renal workload, but healthy kidneys can adapt. Those with pre-existing kidney conditions, however, should consult a doctor.