Rather than just trying to lose weight, it’s important to combine calorie restriction with muscle training when you start a diet to get your ideal body. Strength training makes your body tighter and stiffer, which makes it less likely to bounce back. This article provides a thorough explanation of effective strength training methods for successful dieting and nutritional strategies to maximize their benefits. We will introduce specific menu examples and meal plans that even beginners can feel comfortable starting with. Read this article to succeed in your diet and strength training, and get the body you’ve always wanted!.
When you think of dieting, you might first think of calorie restriction or cardio exercises. While these are certainly important, incorporating strength training allows you to achieve your goals more efficiently and healthily. You need to do strength training to achieve “body recomposition,” which means lowering body fat while keeping or building muscle mass. This is different from just losing weight. If your goal is not just to be thin, but to have a toned and functional body, strength training is indispensable.
How Many Calories Are in a 150g Chicken Breast? A Detailed Look
Chicken breast is one of the most popular lean protein choices for those looking to build muscle or lose weight. But with all the conflicting nutrition information out there, how many calories are actually in a 150g serving of chicken breast?
We’ll tell you the truth about how many calories and nutrients are in chicken breast in this complete guide. You will learn how cooking method, serving size, and whether the chicken breast is skinless or skin-on affect its calories and nutrients.
We’ll also look at chicken breast next to beef, fish, and plant-based proteins. This information helps you decide if chicken breast will help you reach your fitness goals, whether they are to gain muscle, lose fat, or just get enough protein every day.
Let’s explore the science-backed facts on calories, protein, fats, vitamins and more found in everyone’s favorite fitness staple – the chicken breast.
Chicken Breast Nutrition Facts Per 100 Grams
Before determining calories in larger portions it’s helpful to understand the base nutrition facts in 100g of cooked boneless, skinless chicken breast
- Calories: 165
- Protein: 31g
- Fat: 3.6g
- Saturated Fat: 1g
- Carbohydrates: 0g
As you can see, chicken breast contains a moderate 165 calories per 100g serving. The majority of these calories come from the abundant 31g of protein.
Fat and carbs are low, with chicken breast containing zero carbohydrates. This makes it perfect for low-carb and keto diets.
Total Calories in 150g Chicken Breast
Using the baseline nutrition stats above, we can easily calculate the calories and macros in larger or smaller servings.
For a 150g serving:
- Calories: 165 x 1.5 = 248
- Protein: 31 x 1.5 = 47g
- Fat: 3.6 x 1.5 = 5g
- Carbs: 0g
That means a 150g chicken breast has 248 calories, 47g of protein, 5g of fat, and no carbs.
As expected, when looking at 150g vs. 100g, the protein, fat, and calories all went up in the same way. But the zero carb count remains constant.
Calories in Chicken Breast with Skin
Skin-on chicken breast contains more total fat and calories due to the high fat content of skin itself.
Here’s the nutrition comparison in 100g of boneless, cooked chicken breast with and without skin:
Skinless Chicken Breast:
- Calories: 165
- Fat: 3.6g
Chicken Breast with Skin:
- Calories: 221
- Fat: 15.5g
The skin adds an extra 56 calories and 12g fat per 100g. So for a 150g serving, skin-on chicken breast would have:
- Calories: 221 x 1.5 = 332
- Fat: 15.5 x 1.5 = 23g
That’s an extra 84 calories and 18g fat compared to skinless. Consider going skinless if limiting calories and fat intake.
Calories Impacted by Cooking Method
Cooking method significantly affects the calorie content of chicken breast. Grilling, roasting, baking or poaching keeps calories lowest:
- Baked: 180 calories per 100g
- Grilled: 170 calories per 100g
Meanwhile, frying or breading chicken breast can double the calories:
- Fried: 290 calories per 100g
- Breaded: 250 calories per 100g
For a 150g serving, fried chicken breast would contain 435 calories vs only 255 for grilled or baked.
Chicken Breast Nutrition Benefits
Beyond just calories, chicken breast provides important vitamins, minerals and nutrients:
- Niacin for energy
- Vitamin B6 for metabolism
- Selenium and phosphorus for thyroid and bone health
- High quality, complete proteins for muscle repair and growth
- Iron, zinc, potassium and magnesium
Chicken breast supports fitness goals like building lean muscle or losing fat when combined with proper training and a balanced diet.
Comparing Chicken to Other Proteins
Here’s how the calories and protein in 150g of cooked chicken breast stacks up against other common protein sources:
- Salmon: 359 calories, 42g protein
- Ground beef (15% fat): 320 calories, 42g protein
- Tofu: 104 calories, 12g protein
- Black beans: 241 calories, 21g protein
- Chicken breast: 248 calories, 47g protein
Per calorie, chicken breast provides more protein than lean red meat, fish or plant-based proteins like beans or tofu. It’s one of the most efficient protein sources.
Chicken Breast for Muscle Gain and Fat Loss
Chicken breast provides the perfect lean protein platform for both building muscle and losing fat:
For Muscle Gain:
- Eat 150-200g portions 2-3x daily
- Pair with starchy carbs pre or post-workout
- Focus on compound lifts and progressive overload
For Fat Loss:
- Eat 150-200g portions 4-5x weekly
- Combine with non-starchy veggies and healthy fats
- Maintain slight calorie deficit through diet and cardio
Chicken breast supports all fitness goals when incorporated properly into your nutrition plan.
Chicken Breast Serving and Portion Size Guide
To hit your ideal protein intake, what does a 150g chicken breast look like on your plate? Here’s a serving size reference:
- Whole chicken breast (bone-in, skin-on): Around 210-280g
- Boneless, skinless breast: Approximately 120-170g
- 1 chicken breast halves: 140-160g
- Palm of your hand or deck of cards: 90-150g
Aim for a palm-sized portion, around half a chicken breast, to get 150g cooked weight, after accounting for moisture loss during cooking.
Frequently Asked Questions
How many calories in 100g chicken breast?
There are 165 calories in a 100g serving of cooked, boneless, skinless chicken breast.
Is chicken breast good for weight loss?
Yes, chicken breast is an optimal protein for fat loss thanks to being high in protein, low in fat and zero carb.
What’s the protein in 150g chicken breast?
A 150g serving of chicken breast contains 47 grams of protein.
Is 150g of chicken a lot?
150g or about one palm-sized chicken breast is a moderate protein serving that fits well into a fitness focused diet.
Does chicken breast have carbs?
Chicken breast contains zero carbohydrates per serving.
The Takeaway on Chicken Breast Calories and Nutrition
A 150g serving of cooked chicken breast contains 248 calories and 47g of protein. It provides abundant protein with minimal fat and zero carbs.
Chicken breast supports muscle building and fat loss goals. It compares favorably to other animal and plant proteins in terms of protein-to-calorie ratio.
Enjoy chicken breast as a staple in your diet to hit daily protein needs. Just be mindful of portion size, cooking method and pairing with vegetables, carbs and healthy fats to maximize nutritional benefits.
Progressive Overload for Muscle Growth
Muscles have a tendency to adapt to the load placed upon them. Therefore, if you continue training with the same load, your muscles will get used to it, and further growth will plateau. To keep this from happening, you should follow the “Progressive Overload” principle, which means slowly putting more stress on your muscles.
Increasing the load isn’t just about adding weight. You can adjust various factors to provide your muscles with new stimuli:
- Increase Weight: If you can do the desired number of reps with the weight you have now, try a slightly heavier weight the next time.
- Increase Reps: Do the same number of reps with the same amount of weight.
- Sets: Do the same number of reps and lift the same amount of weight, but do more sets.
- Cut Down on Rest Time: Cutting down on the time you rest between sets can make your heart work harder or cause more lactic acid to build up in your muscles.
- Slow down your movements or stay in the position where your muscle is tightest for a few seconds to change the speed.
- Stretch your muscles more by squatting deeper, extending your arms farther, and other things. , utilizing the full range of motion of the muscles.
- Better Form: Work on your form to better target the muscles you want to work.
For example, if you can comfortably squat 50kg for 10 reps x 3 sets, aim to try 52. 5kg for 10 reps x 3 sets, or try doing 12 reps x 3 sets with 50kg. Consistently striving to increase the load little by little will ensure your muscles continue to grow and help you break through plateaus. However, increasing the load excessively can cause injuries, so do it cautiously while listening to your body.
7-Day Nutritional Balance Check
The plan above is structured to result in a daily calorie intake of approximately 1500-1800 kcal (varying based on individual activity levels, cooking methods, and exact portion sizes). This calorie range generally represents a mild calorie deficit for many adults, suitable for body fat reduction. In terms of nutritional balance, the plan aims to ensure a protein intake of roughly 1. 6g to 2. 0g per kilogram of body weight by including protein sources in each meal and snack. This supports muscle synthesis and recovery. Fats should make up about 30% to 40% of your total calories, and healthy fats like those found in fish, nuts, and olive oil should be prioritized. Depending on the person, carbohydrates should make up about 40 to 50 percent of their total calorie intake. Complex carbohydrates like brown rice, oatmeal, sweet potatoes, and whole wheat bread are recommended to help control blood sugar levels and provide long-lasting energy. Carbohydrate intake is strategically timed around workouts for energy.
Key Features of This Plan:
- High protein to support muscle maintenance and growth.
- For stable energy and blood sugar control, eat a lot of complex carbs.
- Appropriate intake of healthy fats.
- Nutrient intake (especially protein) spread across multiple meals daily.
- Strategic nutrient timing around workouts.
This plan is just an “example.” Feel free to customize the amounts, types of food, and cooking methods to fit your body, goals, allergies, and lifestyle. The important thing is to be mindful of your PFC balance, ensure adequate protein intake, keep your total calorie intake within your target range, and balance fats and carbohydrates appropriately.
Is Tracking Your Food Raw Ruining Your Gains?
FAQ
How many calories are in 150g of skinless chicken breast?
A 150g serving of skinless chicken breast contains approximately 167-180 calories.
How many calories are in 150g of cooked chicken breast?
Chicken breast (150% of its weight, cooked or fried, meat-only, broilers or fryers) has 248% calories. It is mostly made up of carbohydrates (200%), fat (2021%), and protein (2079%). This is a good source of protein (83% of your Daily Value) and vitamin b6 (69% of your Daily Value).
How many protien are in 150 g of chicken breast?
1 large fillet (150 g) of Boneless Skinless Chicken Breasts contains 146 calories (kcal), 3. 3 g fat, 0. 0 g carbs and 30. 4 g protein. prot.
How much protein is in 150 grams of fried chicken breast?
1 large fillet (150 g) of Original Crispy Fried Chicken – Breast contains 318 calories (kcal), 15. 9 g fat, 15. 9 g carbs and 24. 7 g protein.