Calories and macros for putting on muscle.

[Pedrostar88]

I have gone from 155lbs to 136lbs in the last few months trying to get in better shape. I’ve lost the fat I wanted. I was on 1900 calories a day roughly. I am wondering if anyone had any idea what I should put my calories/macros too to try and gain muscle, (33 year old). Thanks.
(Tried to add photos to show my progress but not seeing that option)

[Tommy W.]

I have gone from 155lbs to 136lbs in the last few months trying to get in better shape. I’ve lost the fat I wanted. I was on 1900 calories a day roughly. I am wondering if anyone had any idea what I should put my calories/macros too to try and gain muscle, (33 year old). Thanks.
(Tried to add photos to show my progress but not seeing that option)

based on what your weight has done in the last month, calculate your maintenance calories and add 200 a day. Macro wise still the same 1g of protein per LB of lean mass, decent amount of fat and the rest is whatever you want.

[AdamWW]

I hope you’re 5-6” or under