If you go to local fitness centre/ gym they usually offer test (usually at a fee) where you get your resting calorie rate, met cycles and estimated active calorie count assessed for you and then they will they'll you how much weight you have in muscle.
I usually find as long as i eat a diff type of meat from one day to the next (mon red, tues white, wed fish etc) have starchy/high carb foods on days after exercise and high vitamin foods on rest days it helps keep balance.
personally I don't gauge myself on weight though its far better to gauge self on stamina and cardio.
Edit: Its mostly about the style of exercise you do too. Unless you are massively excessive eater the more important part of a diet is the exercise plan and an hour running/ on a bike (fixed wheel aka no cruising) will drastically help and not really increase size.