The demand of people who gain weight for protein depends on the intensity, frequency, duration, purpose and muscle mass of exercise. Generally speaking, the demand for protein increased to more than 1.6g/kg body weight per day during the weight gain period.
Let's talk about the diet of fat people first:
The nutrition distribution of three meals a day is reasonable, and the heat distribution of breakfast, Chinese food and dinner should be 1/3, such as 33% for breakfast, 34% for Chinese food and 33% for dinner, so that the heat supply is even. The dining procedure is to eat foods with high concentration and high nutritional density before eating other foods. Eat three meals a day on time, eat a small amount of snacks, take a balanced diet and gradually increase the amount of food, get enough sleep, and need to supplement a high-calorie diet before going to bed.
Finally, in terms of exercise, generally speaking, exercise with large amount of exercise, short time and quick explosive force can play a role in fattening, mainly used to increase muscle proportion. You said that your upper body is thin, so you can choose the exercise method of practicing large muscle groups such as chest muscles and back muscles. Push-ups, bench presses, neck pull-downs, bending over and rowing are all very effective methods.
In addition, the height and weight index you provide does not determine your basal metabolic rate, but also depends on your age and gender. If you want to make a comprehensive diet and fitness plan, you should also know your daily work and study intensity and your food intake. These problems cannot be simply explained in one or two sentences. Generally speaking, you will gain weight only if you consume more than you do.