With a goal of weight-gain, you should have a macro ratio of 40% carbs / 30% protein / 30% fats.

PROTEIN: 297 g per day (1187 calories)
CARBS: 396 g per day (1582 calories)
FATS: 132 g per day (1187 calories)
TOTAL CALORIES: 3955
Your calorie count should put you in a slight caloric surplus of around 500 calories. This can help you establish a consistent, sustainable pace of weight gain. Here are your next steps to gain muscle:

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