how much calories and protein should i intake each day?

Question

i'm a high school wrestler
age: 17
height: 5.7 ft
weight: 155 lbs
i practice hard about 3 hours a day, 5 days a week
i want to gain muscle but want to lose some pounds at the same time.
how much calories and protein should i intake each day?
thanks for answering !

Answer 1

at least 0.5g per pound of body weight so for your weigh at least 78g. If you want to gain - up to 1.5g per lb so thats 233g/day

Answer 2

Uh good idk if ur a male for feminine so consume approximately 1900 energy an afternoon for a feminine and 2300 for a male here's a plan for a feminine and if male simply upload extra element two it Breakfast: one million egg and three egg whites with cheese, fruit, and a couple of peices of toast Snack: one million apple one million serving of pretzels Lunch: two peices of wheat bread with turkey or tuna and cheese, berries, yogurt, carrots and a low fats dip, one million protein bar Snack: one million peice of bread with one million-two tablespoons of peanut butter and an apple Dinner: fowl or fish approximately 6-7 oz., combined inexperienced greens, a few potatoes or rice Snack: one million banana, one million serving of berring crowned with a gentle yogurt

Answer 3

62 grams is how much anyone should have a day