Is 63 Grams of Protein Enough to Build Muscle? The Expert Answer

December 25, 2025 •

4 min read

The standard Recommended Dietary Allowance (RDA) for protein is just 0.8 grams per kilogram of body weight, an amount designed to prevent basic deficiency, not to build significant muscle mass. For most active individuals, 63 grams often falls far short of optimal intake.

Quick Summary

Active individuals will generally find 63 grams of protein is insufficient for effective muscle building. Optimal protein intake for growth ranges from 1.2 to 2.2 grams per kilogram of body weight, with requirements influenced by body size, exercise intensity, and age.

Key Points

63g is Often Insufficient: The basic RDA is 0.8g/kg, but muscle building requires significantly more, typically 1.6-2.2g/kg for active individuals.
Protein Needs Vary: Your optimal intake depends on body weight, age, activity level, and specific training goals.
Focus on Protein per Kilogram: Calculating based on body weight is a more reliable method than a flat, fixed number like 63 grams.
High-Quality Sources Matter: Animal proteins and certain plant combinations offer complete amino acid profiles and higher leucine content, which is key for muscle protein synthesis.
Distribution is Key: Spreading protein intake across multiple meals throughout the day is more effective for muscle growth than consuming it all at once.
Combine with Strength Training: Adequate protein is only part of the equation; consistent resistance exercise is necessary to signal muscle growth.
Excess Protein Isn't Always Better: Consuming far more protein than needed offers no additional muscle-building benefits and may displace other important macronutrients.

Building muscle requires a combination of resistance training and sufficient protein intake. Protein provides the essential amino acids necessary for repairing and rebuilding muscle fibers that are broken down during exercise. However, a one-size-fits-all approach to protein, such as aiming for just 63 grams, overlooks the crucial factors that dictate individual requirements.

The Problem with a Fixed 63-Gram Protein Goal

While 63 grams of protein might be adequate for a sedentary individual of a certain body weight (around 77 kg, or 170 lbs, according to the standard RDA), it is rarely sufficient for someone actively engaged in muscle-building activities. Scientific consensus and sports nutrition guidelines consistently recommend a higher range for those seeking to build or maintain muscle mass. This is because the stress of resistance training increases the body's need for amino acids to drive muscle protein synthesis (MPS).

Factors That Influence Your Actual Protein Needs

Several key factors determine your ideal daily protein intake, making a flat number like 63 grams an unreliable target:

Body Weight and Composition: A heavier person naturally requires more protein. The standard recommendation is scaled to body weight. Someone weighing 90 kg (about 200 lbs) needs a minimum of 108 grams of protein daily for muscle gain, far exceeding 63 grams.
Exercise Intensity and Type: High-intensity resistance training creates more muscle damage, which requires a higher protein intake for repair and growth. Endurance athletes also have elevated protein needs compared to sedentary individuals.
Age: Older adults often experience a phenomenon called 'anabolic resistance,' meaning they require more protein per meal to trigger muscle protein synthesis effectively. Recommendations for older, active adults can be as high as 1.2–2.0 g/kg/d.
Training Goals: Whether you are in a caloric surplus (bulking), deficit (cutting), or at maintenance significantly impacts protein requirements. During a calorie deficit, a higher protein intake is essential to preserve lean muscle mass.

Protein Recommendations and How 63 Grams Compares

Let's compare the optimal protein intake for muscle building with the much lower RDA, using a 170 lb (77 kg) individual as an example. The vast difference highlights why 63 grams is insufficient for serious muscle gain.


Goal/Category	g per kg	g per lb	170 lb (77 kg) Example	Comparison to 63g
Sedentary Adult (RDA)	0.8	0.36	~62 grams	Matches basic needs
Muscle Gain (Active)	1.6–2.2	0.73–1.0	112–154 grams	Significantly less than recommended
Fat Loss (Active)	1.6–2.4	0.73–1.1	112–168 grams	Considerably less than recommended

Optimizing Your Protein for Muscle Growth

To move beyond the limitations of a low protein intake, consider these strategies:

Prioritize Quality Protein Sources: Not all protein is created equal. The 'quality' of protein is determined by its amino acid profile, especially its leucine content, which is a potent trigger for muscle protein synthesis. Animal proteins like whey, chicken, and eggs have higher leucine content than most plant-based options.
Spread Your Intake: Instead of consuming all your protein in one or two meals, distribute it evenly throughout the day. Aim for 20-40 grams of protein per meal, spaced every 3-4 hours, to keep muscle protein synthesis elevated.
Include Whole Foods: While protein powders are convenient, whole food sources offer a wider range of micronutrients that support overall health and recovery. A varied diet incorporating lean meats, fish, eggs, dairy, and plant-based options is best for long-term health and sustainable muscle building.

Conclusion: Is 63 Grams of Protein Enough to Build Muscle?

For the average person, 63 grams of protein might meet basic, sedentary needs. However, for anyone actively seeking to build muscle through resistance training, this amount is almost certainly not enough. Optimal protein intake for muscle growth is substantially higher, typically ranging from 1.6 to 2.2 grams per kilogram of body weight per day. By focusing on your total daily protein intake, choosing high-quality sources, and spreading consumption throughout the day, you can provide your muscles with the building blocks they need to grow and recover effectively. A personalized approach based on your body weight and activity level is the key to unlocking your muscle-building potential. For more comprehensive guidelines on protein intake, consult a trusted resource like Examine.com's Optimal Protein Intake Guide.

Strategies for Increasing Your Protein Intake

Include a protein source with every meal: Make it a habit to add meat, fish, eggs, dairy, or a plant-based alternative to every main meal.
Snack Smart: Incorporate high-protein snacks like Greek yogurt, cottage cheese, nuts, seeds, or a protein shake to boost your daily total.
Try Different Sources: Experiment with various protein sources to keep your diet interesting and ensure you're getting a complete amino acid profile. Don't be afraid to mix animal and plant-based proteins.
Track Your Intake: Use a nutrition-tracking app for a week to get an accurate picture of your current intake. This will help you identify where you can easily add more protein.
Meal Prep: Preparing high-protein meals and snacks in advance can make it much easier to hit your daily targets, especially on busy days.

A Sample Day with Higher Protein Intake

Here is an example of a daily meal plan designed to exceed 63 grams of protein:

Breakfast (approx. 25g protein): Scrambled eggs (3 large) with a side of turkey sausage.
Lunch (approx. 30g protein): Grilled chicken breast salad with mixed greens and a handful of chickpeas.
Snack (approx. 20g protein): Greek yogurt with a scoop of protein powder mixed in.
Dinner (approx. 40g protein): Salmon fillet with a side of quinoa and steamed broccoli.
Evening Snack (approx. 25g protein): Cottage cheese with nuts or a casein protein shake. This sample plan easily surpasses the 63-gram mark and distributes protein throughout the day for optimal muscle support.

Frequently Asked Questions

Most experts and sports nutrition organizations recommend that active individuals aiming for muscle growth consume between 1.6 and 2.2 grams of protein per kilogram of body weight daily.

While it is possible to gain some muscle with a lower intake, it is not optimal. Lower protein can slow down muscle protein synthesis and hinder recovery, especially during intense training or a calorie deficit.

The RDA of 0.8g/kg is the minimum required to prevent deficiency in sedentary adults. Optimal intake for athletes (1.6-2.2g/kg) is significantly higher because it's designed to support the increased demands of muscle repair and growth from resistance training.

Yes, protein quality is important. Animal proteins generally have a more complete amino acid profile and higher leucine content, making them more effective on a gram-for-gram basis. Plant-based sources can still be effective but may require larger quantities or strategic combinations to optimize amino acid intake.

Protein supplements like whey or casein can be a convenient way to boost your protein intake, especially post-workout or when whole food options are limited. However, they are not strictly necessary if you can meet your daily targets through a varied diet of whole foods.

For healthy individuals, consuming up to 2.0 g/kg of protein per day is generally considered safe. Very high intakes might place extra strain on the kidneys over time, especially for those with pre-existing kidney issues. It is also important not to displace other essential macronutrients.

For muscle growth, it is more effective to spread your protein intake throughout the day in multiple meals or snacks. This helps keep muscle protein synthesis consistently elevated, providing a steady supply of amino acids for repair and growth.