Ifyougain fat easily, stay on the lower end of the range, and ifyou find it very difficult to gainweight in general, aim for the higher end of the range.
The study shows that ifyou increase drinking sugary beverages by one serving per day, it will lead you to gain an additional pound of body weight over four years.
The average person requires about 0.8 grams of protein per kilogram of weight each day, but ifyou are trying to gain muscle, you may want to increase the protein in this ratio to closer to 1.2 grams each day.