At the % of muscle fat and protein for each food(macros). Then Google what a good macros for losing or gaining weight would be for your body type ectomorph mesomorph endomorph (look that up on google too), and set some goals in the my fitness pal app for what you want to achieve. Then set an achievable short term goal for what you want to achieve (mine was gain 10 lbs in 6 weeks as I learned that was pretty doable from reading online). I learned a ton about what kinds of foods I was putting in my body from doing this for a while and how much I actually needed to eat to achieve my goals. It’s pretty life changing if you attack your goal with determination and have realistic goals.