how many grams of protein to eat to put on muscle
Eat sufficient amounts of protein. The rule of thumb is that you need between 0.7 and 0.8 times your body weight in grams of protein. For example, if you weigh 150 pounds, you should eat between 105 and 120 grams of protein per day if you want to consistently gain muscle. If you're overweight, substitute your ideal body weight and calculate in grams.