How do you learn to track macros to (lean) bulk?

I'm always hearing about people saying that to clean bulk you have to track macros and eat a certain amount of protein, carbs, and fats and have a slight 10% slurpus in calories. The thing is, I'm quite new to this whole macro tracking thing, so how are you meant to know how much protein, carbs or fats you need and how much calories you should eat to start progressing towards a lean bulk? On top of that, how do you keep track the macros of the food you eat, especially food that you don't make.  One last thing, what type of foods are generally the best for a lean bulk? I've heard things like chicken breast, red meat, greek yogurt, nuts are good for clean bulks.  (If there are any websites or apps that are free to use and can help with this, please lmk)

Answer

I use legionathletics macro calculator and pick “slow weight gain”, set those values as my goals in my fitness pal.

As for foods doesn’t really matter as long as your macros and calories fit, during a bulk i love ground beef (I like making burritos), when cutting I’m forced to eat chicken : chicken burger are amazing, they are tasty and nutritious, but I can’t always find them and they are usually mixed with pork. Most of the time I eat chicken breast and frozen veggies (broccoli, asparagus, cauliflower). I toss everything in the over at 220 for 30 minutes and season with salt, garlic, pepper and some low cal hot sauce

Answer

I use a combination of my scale, the fitbit database, and the food labels. When cooking from scratch, I’ll measure everything out, figure out the macros, then write everything out on a whiteboard on my fridge. It was tedious at first but is now a part of my routine