How much protein in gram should you eat to gain muscle 16 years old 140 pounds 5ft 7inchs?

The amount of protein you need to consume daily to build muscle depends on various factors such as your weight, activity level, and overall fitness goals.

As a general guideline, it's recommended that you consume around 1.2 - 1.7 grams of protein per kilogram of body weight daily. This means that if you weigh 140 pounds, or approximately 63.5 kilograms, you should aim to consume between 76 - 108 grams of protein per day.

This can be achieved by consuming protein-rich foods such as:

- Lean meats: chicken breast, turkey breast, lean beef, pork tenderloin

- Fish: salmon, tuna, trout

- Eggs

- Dairy products: Greek yogurt, cottage cheese, skim milk

- Plant-based proteins: tofu, tempeh, beans, lentils, nuts, and seeds

It's important to note that protein alone is not sufficient for building muscle. You also need to engage in regular resistance training and maintain a balanced diet with sufficient carbohydrates and healthy fats.

A registered dietitian can help you create a personalized diet plan that meets your individual needs and fitness goals.