protein

@ pyro - Ooo okyy so I should rather work it out to 23g op protein an be totally sure about my protein value instead of under eating protein ?

@ pyro - sorry to ask and if this is a spoon fed question but a respect you input very much , I'm going with 23g protein per 100g chocked chicken breast , what calorie range should I use?

When you weigh your food always try and do raw weight. For chicken, like MA and me have said, 23g per 100g if raw weight, and 30g per 100g if cooked. There is no middle point, these are what you need to use. The calories and macros would be whatever MyFitnessPal gives you as long as you specify if its cooked weight or raw weight.

Add: Never weigh anything that is frozen.