For individuals engaging in weight training, protein intake is important for muscle recovery and growth. The recommended protein intake can vary depending on factors such as body weight, activity level, and specific goals. Here’s a general guideline for protein intake for your circumstances:

1. Calculate your protein needs: To estimate your protein intake, you can use a range of 0.6-1 gram of protein per pound of body weight. In your case, since you weigh 170 pounds, your protein intake could range from 102 grams (0.6 g/lb) to 170 grams (1 g/lb) per day.

1. Determine your activity level: On the days you work out, your protein needs may be slightly higher due to increased muscle breakdown and repair. On the other hand, on rest days, your protein needs may be towards the lower end of the range.

Based on your workout frequency and intensity, consuming around 1 gram of protein per pound of body weight per day (170 grams) is a reasonable target to support muscle recovery and growth.

1. Spread protein intake throughout the day: It’s important to distribute your protein intake evenly across your meals and snacks throughout the day to optimize muscle protein synthesis. Aim for a source of protein with each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, tofu, or plant-based protein sources.

1. Consider individual needs and goals: It’s important to note that these are general recommendations, and individual needs and goals can vary. Factors such as age, body composition, metabolism, and specific fitness goals may influence your protein needs. If you have any specific health concerns or dietary restrictions, it’s advisable to consult with a registered dietitian who can provide personalized guidance.

Remember, while protein is important for muscle growth, it’s just one aspect of a balanced diet. Be sure to also include a variety of nutrient-dense foods to meet your overall nutritional needs. Hydration, adequate carbohydrate intake, and overall calorie balance are also essential factors to support your fitness goals.