The basics of electricity are that you cannot exceed the amperage rating on a breaker or fuse, too many amps causes the circuit breaker to trip or the fuse to burn out. Exceeding the amperage rating happens when you add too many watts to the circuit. There is an equation you can use to figure out the maximum watts you can have on any circuit. Most household voltage is 110 volts from a standard outlet on a 15 amp circuit, so the maximum watts on this system would be equal to volts times amps, or 110 x 15, equals 1650 watts. Every device plugged into the circuit will pull a little bit of amperage, so you could have a 400w light with a 100w fan, or any other combination up to 1650 watts.
Some household plug circuits are rated at 20 amps and 110 volts. In this case, your total wattage available would be 20 x 110 = 2200 watts. To know if your circuit is 15 or 20 amps, look on the handle of the breaker. There should be a number stamped onto the handle. Same with fuses. The amp rating should be on the fuse label.
Having a plug that goes into a light socket is just a diiferent way of connection, it doesn't affect the available amps or watts. However, if you try and pull all of the available amps through that type of plug in, you might overheat the connection and cause problems. Better to plug directly into an outlet.
The 80% rule just means that you should stay under 80% of the maximum wattage available on a circuit to avoid tripping a breaker. If you put 1650 watts on a 15 amp 110 volt circuit, then you will probably be tripping the breaker every time the lights come on, as the lighting ballast draws just a little extra amperage when it comes on.