Lost weight, but want to gain muscle and not get fat again

1) If you are new to lifting, maintain first and start a beginner friendly strength training program. You can start bulking/cutting when you run out of all of your newbie gains.

2) Don't think of it in terms of percentages, think in terms of amounts and set your percentages to fit that. General consensus is 1g of protein per lb of lean body mass as a minimum, 0.35g of fat per lb of total body weight as a minimum, and then add extra protein/carbs/fats to fit as you like for satiety, what you like, and performance.

3) Eat to fit your macros and don't worry about dirty or clean foods. There is no clean and dirty, only food. If you are fitting your macros and fiber goals, you are going to be eating nutritious foods for the most part, and there is nothing wrong with some ice cream, bacon, or pop tarts in your diet. (See IIFYM) Some of the most successful, strongest, ripped people on here do just that.

4) 3000 is just an estimate, but if you are an active 20 something dude, probably not far off the mark. Look at what your weight is doing over the long term and increase/decrease your calories as needed. It's a mental game to deal with being afraid of gaining after losing for a while. I'm 33, 170 lbs, sit at a desk all day, and I'm maintaining on an average of 2500 calories a day once I factor in my exercise.

I do anywhere from 1-1.5g protein per body weight, .35-.45 of body weight for fats, and put the rest of calories to carbs, easy as that.

You don't need that much protein. .8g will see the same gains as 1.5g or 1g. Carbs will help you with energy and lifting more heavier weights = gains and PRs.
Just continue to eat healthy and do a starters program (usually 3 full body circuit per week). Then move onto upper/lower splits (4 workouts total a week) then split off into muscle group specific if you want to take it further. I do suggest cardio, whatever you find enjoyable cardio shouldn't be punishment.

1) A calorie surplus is by far the most efficient way to gain muscle, even when you take into account cutting time due to fat gain.

2) Ratios aren't really good for bulking. In general 1g/lb BW for protein, and try to eat higher carb.

3) The size of your surplus and training dictates how clean or dirty your gaining is. Beginners GROSSLY overestimate the rate of fat gain when bulking. 1-2 lb/mo is pretty much imperceptible.

4) How much you need to eat depends on how big you are and how active you are. You can almost be assured that you will underestimate how many calories it takes to gain, perhaps by a wide margin. I'm 6'1" 200 lb, and need to take in close to 4000 cal/day to gain.

If you're new to lifting' you'll be able to gain steadily for around the first year without having to eat a great surplus. Use it and enjoy it. Strong lifts 5*5 is a decent starter program to work with.

After that, the best way to gain will be to eat a moderate surplus of around 500 per day. I'm afraid you just have to accept that you'll gain some fat along with the muscle, but you can keep an eye on it and cut it back.

3000 doesn't seem overly excessive depending on your age and activity level. On full bulk I get up to about 4000 -4500. I've been training bodybuilding style about 3 years and done about 5 or 6 bulk/cut cycles.

Jay