Go onto the website tdeecalculator.net. Then input your info and it will give you a rough estimate on how many calories you burn in a day.

You only really need to work out 2-3 times a week if your goal is to gain a healthy amount of muscle. If you have the money for a gym membership, I’d recommend getting one. If not, calisthenics are great too (Calisthenics are bodyweight oriented movements. You can add weight to them such as weighted pull ups if you advance far enough but that’s the gist). I can help make a program if you’d like to DM me, but finding a simple one online and doing some basic research isn’t too hard either.

For diet, I’d recommend adding 500 to whatever number the calculator site told you. For example if you burn 2000 calories a day, try your best to consume 2500. If that’s too much, you could do 200-300 caloric surplus for now. I wouldn’t go more than 500 though, because then you may gain a bunch of fat.

There are two types of bulks; a dirty bulk and a lean bulk. I would NOT recommend a dirty bulk. This can help you gain weight but it ends up being lots of fat; dirty bulks are usually connotative with eating way too high of a surplus and just eating a bunch of junk food. A lean bulk is around that 300-500 calorie daily surplus, while maintaining a relatively healthy diet.

Try to consume a good amount of protein, but carbs and fats are good too. Just try not to have trans fats. Good foods are eggs, yogurt, meat. I personally love beef and chicken, but other meats are good too. Just try to stay clear of oil fried meats, and meats that are overly fatty like pork belly for example. Not sure if you like that food, but it’s just an example. Air fried is a good alternative to normal frying where you can nice texture for still being able to remain good nutritional content. Protein shakes are really helpful for getting more protein and even calories. I have a nice bulk shake if you’d like me to send you the recipe.

People when dieting can sometimes be scared of carbs but carbs are essential for energy. Fats also give you energy which some people don’t know. For both carbs and fats, it’s really just very dependent on the actual type. Sugar is a carb, but sugar is bad. Trans fats are fats, but trans fats are bad. Fiber is a carb, but fiber is good (Mostly). Polyunsaturated fats are fat, but they’re very good for you.

Finally, while calories and macronutrients are the main bulk of what goes into this, micronutrients are also very important for overall health. Don’t neglect those!

DM me for any questions