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A weight gain plan needs three numbers: how much to gain, how fast, and enough protein to make the gain lean. Going 62 kg to 70 kg at 0.25 kg a week takes 32 weeks with a 275 kcal daily surplus, and 1.8 g of protein per kilogram means about 112 g a day. Slower gain with adequate protein and resistance training maximises the muscle share.
Weeks needed
weeks = (goal - current) / weekly rate
Daily surplus
surplus = weekly rate x 7700 / 7 kcal
These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.
Around 1.6-2.2 g per kilogram of body weight daily. Beyond that there is no further benefit for muscle protein synthesis.
Rarely, and only for beginners or people returning from a break. A modest surplus keeps the fat share small.