You weigh 145 pound and am 16 years old how much protein should you be consuming a day so gain muscle?

To determine how much protein you should consume daily to build muscle, several factors need to be considered, including your body weight, age, and activity level. A general guideline for protein intake for muscle growth is often around 0.8 to 1 gram per pound (1.8 to 2.2 grams per kilogram) of body weight per day. Here's a simple calculation based on your information:

Based on your body weight of 145 pounds, assuming you want to consume around 1 gram of protein per pound of body weight:

Protein intake = 145 pounds x 1 gram per pound = 145 grams of protein per day

Since you're 16 years old, your body is still developing and growing. It's important to keep this in mind when setting your protein goals. You may need slightly higher protein intake during periods of rapid growth or intense physical training.

Protein is an essential nutrient for muscle growth and repair, but it's important to strike a balance with other macronutrients like carbohydrates and healthy fats. A balanced diet combined with regular exercise, proper sleep, and overall recovery is crucial for effective muscle building.

Remember that these guidelines are general recommendations, and your specific needs may vary. If you're serious about gaining muscle, consider working with a qualified nutritionist or dietitian to tailor a nutrition plan that meets your individual needs and fitness goals.