[ZenGum]

My weight is not where I want it either. Just that I want to gain some weight, not lose it. 180cms 68 kgs. 5'11" & 150# I've found a few things that have helped.

First is to get a set of digital scales accurate to 100 grams. I began weighing morning and night and found that the morning weights were more variable so I settled for evening weights. I write each evening's weight on a piece of paper and keep a running tally. If I did something notable, such as a big hike or missing lunch, I record that. This fairly quickly clued me in to what actually produces changes in weight, and I could focus on those behaviours. You have to be careful, though, not to mistake a bit of dehydration or a belly full of water for a weight change.

The other thing is to actually write down everything you eat for a few days, then analyse it to see how much protein, carbs, energy etc you're getting from each source. Most foods have this on the packet, but for fresh stuff, the internet has it all. Estimating portion size is a bit tricky. This allows you to target certain foods as being helpful and others as being unhelpful.