Best I can say is to count calories for a few weeks to get an honest assessment of what your intake is. It helps to have more concrete goals as well. “Gain muscle and lose fat” is not a goal. “Gain 10 lbs of muscle” or “lose 10 lbs of fat” are goals. Once you can narrow your sights a bit it becomes easier. I would start by finding your maintenance calorie intake and then manipulate from there to gain or lose weight. I’ve gotten some awesome diet advice from the bodybuilders on this site who know a ton more about nutrition than I could ever imagine. You could check out that thread here and/or ask the fellas yourself:
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