Daily protein for 80 kg and strength training

By Jesús Narváez Tamés · Published on October 27, 2026

Hypertrophy range for 80 kg: 1.6 to 2.2 g per kilo. What that is in grams per day and how to split it over 4 meals.

At 80 kg with strength training, the useful range is 1.6 to 2.2 g per kilo of body weight. The figure above is that range already multiplied. The low end is enough for most people; the high end makes sense in a deficit or with high training volume.

Split over four meals, each one carries a real protein serving: meat or fish, eggs, dairy or pulses. If you struggle to get there, a whey shake fills the gap without changing the rest of your diet. The protein equivalents calculator turns the grams into foods.

How this was calculated

Grams = body weight × the g/kg range for the goal. It is a range on purpose: under the minimum is usually too little, and past the maximum most people do not gain extra muscle.

Nearby values

The same calculation changing only the weight. The highlighted row is this example.

Adjust it to your numbers

The calculator starts from this example. If you change a field, that value is saved only on this device.

Open the calculator without this example