Is 75 Grams of Protein a Day Enough to Build Muscle? The Comprehensive Guide

October 10, 2025 •

4 min read

For individuals regularly engaging in resistance training, the daily protein requirement is often significantly higher than baseline recommendations. This raises a critical question: is 75 grams of protein a day enough to build muscle, or does it fall short for most people pursuing serious strength and hypertrophy goals?

Quick Summary

This article explores the factors influencing protein requirements for muscle growth, concluding that 75 grams is typically insufficient for active individuals. It details how to calculate personalized protein needs, emphasizes the importance of protein quality and timing, and offers practical dietary strategies to optimize results.

Key Points

75g Is Often Insufficient: For most active individuals, 75 grams of protein is below the optimal daily intake for significant muscle growth.
Target 1.6–2.2 g/kg: The general recommendation for resistance-trained individuals is 1.6 to 2.2 grams of protein per kilogram of body weight per day.
Distribute Protein Evenly: Consuming 20–40 grams of high-quality protein per meal can help maximize muscle protein synthesis throughout the day.
Protein Quality Matters: Prioritize complete protein sources rich in essential amino acids, especially leucine, found in animal products and some plants.
Customize Your Intake: Your ideal protein intake depends on your body weight, training intensity, and age. Calculators and professional advice can help you determine the right amount.
Supplements Can Help: If you struggle to meet your protein goals through food alone, high-quality protein powders are a convenient supplement.

The question of whether 75 grams of protein is sufficient for muscle building is a common one, especially with the wide range of dietary advice available. For most physically active people and those specifically aiming for muscle hypertrophy, 75 grams is unlikely to be enough. Current research consistently shows that protein requirements for muscle growth are significantly higher than the standard recommended dietary allowance (RDA). The amount needed is highly individual, depending on body weight, activity level, age, and body composition.

Understanding Your Individual Protein Needs

While 75 grams might cover the minimum needs for a relatively inactive person, it is often inadequate for anyone involved in consistent strength training. The International Society of Sports Nutrition recommends that physically active individuals consume between 1.4 and 2.0 grams of protein per kilogram of body weight per day (g/kg/day) to support muscle repair and growth. This means that for a person weighing 180 pounds (approx. 82 kg), the target range would be 115–164 grams per day, far exceeding 75 grams.

The Calculation for Muscle Growth

To determine your personalized protein target, you can use the recommended range of 1.6–2.2 g/kg for muscle gain. A practical, and often recommended, intake is 1.0 gram per pound of body weight, which simplifies calculations significantly. For example:

A 150 lb (68 kg) individual: Needs approximately 109–150 grams of protein per day for optimal muscle growth.
A 200 lb (91 kg) individual: Needs approximately 146–200 grams of protein per day.

As these examples demonstrate, 75 grams is typically well below the requirement for supporting meaningful muscle hypertrophy, especially for larger individuals or during intense training phases. It is also worth noting that protein needs for older adults may be higher due to 'anabolic resistance,' a reduced response to protein intake.

Maximizing Muscle Protein Synthesis (MPS)

Muscle protein synthesis (MPS) is the process by which the body creates new muscle protein to repair damaged muscle fibers and build new ones. To maximize MPS, both the quantity and quality of protein, as well as its distribution throughout the day, are crucial. Just meeting a low total, like 75g, is not enough to optimize the anabolic signaling pathways that lead to muscle growth.

Protein Quality and Distribution

All proteins are not created equal. High-quality or 'complete' proteins contain all nine essential amino acids (EAAs) that the body cannot produce on its own. These are primarily found in animal sources like meat, fish, and dairy, as well as some plant sources like soy and quinoa. Leucine, one of the branched-chain amino acids (BCAAs), is a particularly potent trigger for MPS. For plant-based diets, combining various protein sources (e.g., rice and beans) is important to ensure a complete amino acid profile.

Equally important is distributing protein intake across multiple meals. While some sources once promoted a narrow "anabolic window" immediately post-workout, current evidence suggests that total daily protein intake is more significant. Aiming for 20–40 grams of protein per meal, spread across 4–6 eating occasions, can help sustain MPS levels throughout the day.

Comparison: 75g Protein vs. Optimal Intake

To illustrate the difference, here is a comparison for a 170 lb (77 kg) individual performing resistance training, comparing 75g daily protein versus a more optimal 130g (approx. 1.7 g/kg) intake.


Feature	75g Protein Daily (suboptimal)	130g Protein Daily (optimal)
Daily Protein Intake	Minimal, covers basic needs for a moderately active individual.	Supports robust muscle repair and growth.
Body Weight Supported	Approximately 105 lbs (47 kg) at 1.6 g/kg.	Supports a 170 lbs (77 kg) individual at 1.7 g/kg.
Muscle Protein Synthesis	Stimulated infrequently, not maximized, potentially leading to slow or no muscle gains.	Fired more regularly throughout the day, optimizing the anabolic response.
Recovery	Slower and less efficient due to insufficient amino acids for muscle repair.	Improved muscle repair and reduced soreness post-exercise.
Training Adaptation	Limited ability to adapt to increased training volume or intensity.	Enhanced strength and hypertrophy adaptations over time.
Satiety	May be insufficient for appetite control, leading to increased hunger.	Promotes satiety, which can assist with body composition goals.

Practical Dietary Strategies to Increase Protein

Increasing protein intake doesn't have to be complicated. Incorporating protein-rich foods into each meal and snack is key. Consider these options:

High-Protein Breakfasts: Eggs, Greek yogurt, or a protein smoothie.
Lean Meats: Chicken breast, turkey, and lean beef offer high-quality, complete protein.
Fish and Seafood: Salmon, tuna, and shrimp are excellent sources.
Dairy Products: Cottage cheese, milk, and cheese are easy ways to add protein.
Plant-Based Options: Lentils, beans, tofu, edamame, and quinoa are great plant-based sources.
Nuts and Seeds: Almonds, pumpkin seeds, and chia seeds provide a protein boost to snacks or meals.
Protein Supplements: Whey, casein, or plant-based protein powders can help meet daily targets, especially around workouts.

Conclusion

In short, 75 grams of protein a day is enough to build muscle only for individuals with a very low body weight and low training intensity. For most people, especially those engaging in consistent resistance training and seeking noticeable muscle gain, this amount falls well short of the recommended intake. The key to successful muscle building lies in combining a consistent resistance training program with adequate total daily protein intake, ideally in the range of 1.6–2.2 g/kg of body weight, from high-quality sources, and distributed evenly throughout the day. Focusing on the total amount of protein consumed over the day, rather than adhering to an arbitrary low number like 75g, will yield much better results.

For more information on optimizing your nutritional strategy for muscle growth, consider resources like the International Society of Sports Nutrition position stand on protein intake.

Frequently Asked Questions

For a sedentary person, 75 grams of protein per day is likely adequate to meet basic bodily functions, as the minimum RDA is 0.8 g/kg. However, for an active person trying to build muscle, this amount is insufficient.

While consuming protein around workouts is beneficial, total daily protein intake is the most crucial factor for muscle growth. As long as you meet your daily target, strict timing is less important.

To effectively consume 150 grams of protein, you could aim for four to five meals or snacks, each containing 30–40 grams of protein. This approach helps maintain elevated muscle protein synthesis levels.

If you consume more protein than your body needs for muscle repair and other functions, the excess can be used for energy or stored as fat, similar to other macronutrients.

Yes, you can build muscle on a plant-based diet. The key is to consume a variety of protein sources (e.g., legumes, nuts, seeds, soy) to ensure you get all the essential amino acids. Plant-based protein powders can also be helpful.

Older adults may need higher protein intake (1.0–1.2 g/kg) due to anabolic resistance, a phenomenon where their bodies are less responsive to the anabolic effects of protein. For muscle gain, even higher intakes may be necessary.

Protein supplements are not strictly necessary if you can meet your daily protein requirements through whole foods. However, they are a convenient and effective tool for increasing intake, especially for athletes or those with high needs.