To gain muscle, it is important to consume a calorie surplus and strength train. Counting macros can help ensure that the extra weight gained is muscle rather than body fat. The ideal macro ratio for muscle gain varies slightly depending on the source, but a good general guideline is:

• Protein: 1.2-2 grams of protein per kg of body weight
• Carbohydrates: 40-60% of daily calories
• Fat: 15-30% of daily calories

It is important to note that protein is essential for building muscle tissue, and consuming enough protein is crucial for muscle growth. Additionally, consuming unsaturated fats rather than trans or saturated fats is recommended.

To calculate your macros for muscle gain, you can start by calculating your total daily energy expenditure (TDEE), which is the number of calories you burn per day. From there, you can adjust your calorie intake to create a calorie surplus, and then calculate your protein, carbohydrate, and fat intake based on the recommended macro ratios.

It is important to keep in mind that the ideal macro ratio for muscle gain may vary depending on your body and specific goals, and it is recommended to consult with a nutritionist or dietitian for personalized advice.