Protein is the nutrition question people ask first and overthink most. The useful answer is narrower than the internet suggests.
A sensible range
For people doing regular resistance training, the research consistently lands around 1.6 to 2.2 grams per kilogram of bodyweight per day. Below that range, muscle gain tends to suffer. Above it, the extra does not appear to add much.
For an 80 kg person that is roughly 130 to 175 grams a day.
If you are in a calorie deficit, the higher end is the more useful place to be, because protein helps preserve muscle while you lose weight.
What that looks like in food
Spread across the day it is less than it sounds. A portion of chicken, fish or meat is typically 25 to 35 grams. Skyr, quark, eggs, cottage cheese, legumes, tofu and a scoop of whey all add up quickly.
Most people who fall short do so at breakfast and in snacks, not at dinner.
Timing matters less than the total
The old advice about a narrow window after training has not held up well. Getting enough over the day matters more than the exact hour.
Spreading it over three or four meals rather than one large one is still a reasonable default, mostly because it makes the total easier to hit.
What this article is not
This is general guidance for healthy adults who train. It is not medical or dietary advice, and it does not account for kidney disease, pregnancy or other situations where protein intake should be planned with a professional.
Making it practical
The reason people miss their target is rarely knowledge. It is that they do not know what they actually ate.
Frog Fitness tracks protein alongside your training, using a food database built around Swedish products, so the number reflects what is actually in your kitchen rather than an American approximation.