How Much Protein for a 80 kg (176 lb) Person?
160 g a day to build muscle (2 g per kg, or about 0.91 g per lb). To lose fat the target is 176 g; to maintain your weight it is 96 g.
Assumes a 30-year-old with a moderate activity level and 3 training days a week. Use the protein calculator for your own numbers.
Daily protein for 80 kg by goal
| Goal | Target per day | Range per day | Per meal (4 meals) | Calories from protein |
|---|---|---|---|---|
| Build muscle | 160 g (2 g/kg) | 128–176 g | 40 g | 640 kcal |
| Lose fat | 176 g (2.2 g/kg) | 128–224 g | 44 g | 704 kcal |
| Athletic performance | 144 g (1.8 g/kg) | 112–160 g | 36 g | 576 kcal |
| Maintain weight | 96 g (1.2 g/kg) | 64–128 g | 24 g | 384 kcal |
The target is the middle of the evidence-based range for each goal. Calories from protein use 4 kcal per gram. Basis: ISSN 2017: 1.4-2.0 g/kg is enough for most exercising people; Morton 2018: gains level off near 1.6 g/kg.
The arithmetic, step by step
Here is how the muscle-building number for 80 kg is worked out, so you can check it.
- Body weight times grams per kilogram: 80 kg × 2 g = 160 g a day.
- Split over 4 meals: 160 g ÷ 4 = 40 g per meal.
- Calories from that protein: 160 g × 4 kcal = 640 kcal.
- In pounds: 80 kg is 176 lb, so 160 g is about 0.91 g per pound of body weight.
Swap in the fat-loss rate of 2.2 g per kg and the same sum gives 176 g; at the maintenance rate of 1.2 g per kg it gives 96 g.
How training changes it (muscle-building goal)
The same 80 kg person needs more protein as training volume rises. These examples keep the goal as building muscle and change only activity and training days.
| Activity | Target per day | Range per day |
|---|---|---|
| Sedentary, no training | 136 g (1.7 g/kg) | 116–176 g |
| Light activity, 2 training days | 152 g (1.9 g/kg) | 124–176 g |
| Moderate activity, 3 training days | 160 g (2 g/kg) | 128–176 g |
| High activity, 5 training days | 160 g (2 g/kg) | 136–176 g |
| Athlete, 6 training days | 160 g (2 g/kg) | 144–176 g |
Does age change the number?
Yes, from about 50. Older adults respond less to the same dose of protein, so the calculator adds a little for age 50 and over and a little more from 65. For a 80 kg person building muscle at a moderate activity level:
- At age 30: 160 g a day (2 g/kg)
- At age 55: 160 g a day (2 g/kg)
- At age 70: 160 g a day (2 g/kg)
Protein for 80 kg: common questions
How much protein should a 80 kg person eat per day?
It depends on the goal. For a 80 kg (176 lb) person with a moderate activity level and 3 training days a week, the calculator suggests about 160 g a day to build muscle (range 128–176 g), 176 g to lose fat, and 96 g to maintain weight.
How much protein per meal for 80 kg?
Split over 4 meals, the muscle-building target of 160 g works out to about 40 g per meal. The fat-loss target of 176 g is about 44 g per meal.
How many grams of protein per pound is that for 176 lb?
The muscle-building target of 2 g per kg is about 0.91 g per pound of body weight. For 176 lb that is roughly 160 g a day.
Other body weights
General information, not medical advice. People with kidney disease or other medical conditions should ask a doctor or dietitian first. See the disclaimer.