Estimating portion sizes with your hands is one of the easiest ways to control your calorie intake. Whether your goal is to lose weight or build muscle, you can manage your calorie intake with hand portions.

As you know, or may have heard many times, calorie in and calorie out decide your fat loss goals.

To lose weight, you have to be in a calorie deficit state. This means your body has to spend more calories than you consume. 

Is it necessary to count every calorie you consume?

You are not counting on calories, as we know the calories in each food item.

To get 4 kcal, you can consume 1 gram of carbohydrate or protein.

You need to measure your food portions with scales or measuring cups.

Unless you are an athlete or fitness professional, It will be difficult for ordinary people to follow this, i.e., measuring food with scales and measuring cups.

The scales and measuring cups are not portable; it's challenging to carry them everywhere.

You can also use plates to measure the food portions; it's similar to measuring portions with your hand. But identical to scales and cups, they are not portable.

Estimating portion sizes with your hand is one of the easiest ways to control your calorie intake.

It's portable, as you can take your hand everywhere and use hand portions to control your food intake.

Some people call it the palm diet plan or palm diet method.

It's also easier to remember two palm portions of chicken than 180grams of chicken.

Hand serving sizes

People also vary in sizes, and how these hand portion sizes meet their requirements?

Bigger people tend to have bigger hands, and thus their portion sizes will also be bigger. If you are a smaller person, your hands will be smaller, and portion size will be small.

The hand portion system can be seen as a personalized measuring system that varies from person to person.

How to measure food portions with your hand

Estimating portion sizes with your hand may seem difficult at first. But if you keep using it, it will be your best option to control calories. 

Hand size portion guide 

Let's look into hand portion sizes, and you can also download the printable portion sizes chart. Download the portion control printables and start using your hand to measure food portions.

 In hand portion system

Using your palms to measure protein portions

You will measure your protein portions with your palm; the portion size will be similar to the size of your palms. The portion will be of the same thickness and diameter as your palm.

For your protein needs, choose protein-dense foods like meat, fish, eggs, or beans.

We recommend two palm-sized portions in each meal for men, while one palm-sized portion for women.

 It's a general recommendation; it can change from person to person based on activity level and other needs. Use this as a guideline and adjust accordingly.

Using cupped hands to measure carbohydrate portions

You will measure your carb portions with your cupped hands; the portion size will be similar to what you can hold inside.

For your carbohydrate needs, choose grains, starch, or fruits.

We recommend two cupped hand-sized portions in each meal for men, while one cupped hand-sized portion for women.

It's a general recommendation; it can change from person to person based on activity level and other needs. Use this as a guideline and adjust accordingly.

Using your fist size to measure veggie portions

You will measure your veggie portions with your fist; the portion size will be similar to the size of your fist. The portion will be of the same thickness and diameter as your fist.

For your veggie needs, choose green leafy vegetables, salads, etc.

We recommend two fist-sized portions in each meal for men, while one fist-sized portion for women.

It's a general recommendation; it can change from person to person based on activity level and other needs. Use this as a guideline and adjust accordingly.

Using your thumb size to measure fat portions

You will measure your fat portions with your thumb; the portion size will be similar to the size of your thumb. The portion will be of the same thickness and diameter as your thumb.

For your fat needs, choose oils, butter, nuts, seeds.

We recommend two thumb-sized portions in each meal for men, while one thumb-sized portion for women.

It's a general recommendation; it can change from person to person based on activity level and other needs. Use this as a guideline and adjust accordingly.

So let's look into hand portion recommendation for men and women with three meals a day. This will change if we consider daily activity and fitness levels. 

Hand portion recommendations for men

Hand portion recommendations for women

Outcome-based portion adjusting

You can use the above recommendations as a starting point. You need to adjust the portion recommendations based on your results.

If you want to lose fat and not getting results, you can reduce one portion of your carb or fat in one of your meals.

If your goal is muscle building and not getting results, you can increase your carb portion in one meal.

This is a continuous process, and you need to track your progress, track your results. That way, you can adjust your intake and can achieve your goals.