How Much Protein for 80 kg?
See the daily protein in grams for an 80 kg adult across fat loss, maintenance and muscle gain, worked out for you instantly.
Protein Intake Calculator
Required: protein needs and lean-mass differ by biological sex (male or female).
Range: 15–100 years.
Range: 30–300 kg
Enter your height in centimeters (e.g., 170 cm)
In a calorie deficit, higher protein (1.8–2.4 g/kg) protects muscle and keeps you full.
Moderate exercise most days of the week. More training nudges the target up.
Know your body fat %? Enter it for the more accurate lean-mass method (protein per kg of lean mass, not total weight). Leave it blank to use your body weight. Don't know it? Estimate it with the Body Fat % Calculator.
*This calculator is for informational purposes only. Please consult a healthcare professional before making any health decisions. See our medical disclaimer for more information.
Quick Answer
How Much Protein for 80 kg?
For an 80 kg adult who is moderately active, a maintenance intake is about 128 g of protein a day, within a range of 112–144 g. That comes straight from the arithmetic: 80 kg × 1.4–1.8 g/kg = 112–144 g, with a midpoint around 128 g. The calculator above loads this maintenance baseline — change the goal to see fat loss (about 184 g) or muscle gain (about 168 g) instead.
What 80 kg Needs by Goal
The single biggest factor in how much protein an 80 kg person needs is the goal. The table below shows the daily grams at a moderately active level — the recommended figure is the midpoint of each band, and the range gives you room to sit higher when training hard or lower when activity is light.
| Goal | Protein (g/kg) | Recommended | Range |
|---|---|---|---|
| Maintain | 1.4–1.8 g/kg | 128 g | 112–144 g |
| Fat loss | 2.0–2.6 g/kg | 184 g | 160–208 g |
| Muscle gain | 1.8–2.4 g/kg | 168 g | 144–192 g |
Why Protein Rises for Fat Loss
The 80 kg fat-loss figure of 184 g sits well above the 128 g maintenance figure, and that gap is deliberate arithmetic. A calorie deficit is the setting where a larger protein share is most often chosen: protein is the most filling macro gram for gram, which describes why it helps with hunger, and it is the macro most tied to holding on to lean mass while calories are low. The target also scales with how much you train — at moderately active an 80 kg person cutting lands near the 184 g midpoint, while a very active day nudges toward the top of the 160–208 g range and a rest-heavy week toward the bottom. That describes why the numbers move; it is not a prescription for you.
Put Your 80 kg Number to Work
This page takes 80 kg as a given and shows the protein for it. To go further, adjust your goal, activity or body fat % on the Protein Intake Calculator. Then set the calories that protein fits inside with the TDEE Calculator, and split the rest of the day between carbs and fat with the Macro Calculator. These figures are general estimates for healthy adults, not medical advice.
Calculations are powered by the ISSN Position Stand on Protein & Exercise (Jäger et al., 2017), the International Society of Sports Nutrition consensus on daily protein for active adults; the lean-mass band follows Helms et al. (2014) and Phillips & Van Loon (2011).
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