Thank you for your measurements and age. From your weight and height, you are approximately 10-15 lbs overweight. You are still growing at 16 and if you increase your physical activities, you can build muscle and loss weight. It is recommended to exercise 1/2 hour or more each day. To build muscle, exercise with weights. As you loss weight, I suggest you measure your waist and not look at the scale. Muscle weights more then fat and as you build muscle it may not show weight loss. I glad to see you are interesting in eating healthy. The calorie intake for a growing 16 year old is approximately 3000-2500 calories a day. The foods you eat should come from all the food groups including multi grains, fruits and vegetables. Portion control is important and here some general tips for per portion and total servings per day = ½ cup for all starches (8-10 servings a day) and vegetables (2-3 servings a day); one piece of fruit or ½ cup of small fruits (3-4 servings a day); 1 cup for low fat dairy product (3-4 servings a day), and 3-4oz of low fat meat a meal (12ozs total a day).
There is no need for supplementation. You will get all the protein and carbohydrates from the food you eat. Carbohydrates help in muscle building, not a “ton” of protein. Our bodies only use what is needed from fat, carbohydrates, and protein, and any extra is stored as fat so it is wise to eat what is recommended and exercise to lower fat storage build up.
i am a 16 year old male, 5'9 180 pounds.
Please state your sex, age (if under 18 years old), height, and weight (in kg or lbs.) so I answer your question. Thank you.