As much of a pain as it is unfortunately you have to count calories. I suspect you would like to gain some weight? If so calculate your BMR-Google it-add the calories form your intended exercise level and you have your target calories. If you want to increase weight then simply increase this by say 200-300 calories.

Split them into 50% carbs/30% protein/20% fat and see how you go.

Monitor your progress weekly and tweak the percentage splits if required.

Hope this helps.