How accurate is hand portion estimation?

Hand portions are accurate within 10–20% for most people. They scale with body size naturally, a larger person has a larger hand and typically needs a larger portion. For most fat loss and muscle gain goals, this precision is sufficient.

How many portions should I eat per meal?

For fat loss: 1 palm protein, 1 cupped hand carbs, 2 fists vegetables, 1 thumb fat per meal. For muscle gain: 2 palms protein, 2 cupped hands carbs, 1 fist vegetables, 1 thumb fat.

Do hand portions work for Indian meals?

Yes. Hand portions apply directly to Indian foods, one cupped hand of rice or chapati dough, one palm of paneer or dal protein, one fist of sabzi. The guide includes specific Indian food examples.

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Hand Portion Guide

Portion sizes without a kitchen scale, use your hand as the reference.

Protein

One flat palm

85–100g cooked meat / fish / tofu

~25g protein · ~150 kcal

Example: Half a chicken breast

Carbs

One cupped hand

30–45g cooked rice / pasta / oats

~30g carbs · ~130 kcal

Example: 3 tbsp cooked rice

Vegetables

One fist

~80g non-starchy veg

~5g carbs · ~25 kcal

Broccoli, spinach, peppers

Fats

One thumb (tip to base)

~10g oil / butter / nut butter

~9g fat · ~90 kcal

Example: 1 tsp olive oil

Nuts & Seeds

Small cupped handful

~30g

~6g protein · ~170 kcal

Almonds, walnuts, pumpkin seeds

Cheese

Two finger widths and length

~30g hard cheese

~8g protein · ~120 kcal

Cheddar, paneer block slice

Fruit

One fist

~150g whole fruit

~20g carbs · ~80 kcal

Apple, orange, banana half

Legumes

One cupped hand

~80g cooked beans / lentils

~8g protein · ~100 kcal

Rajma, chhole, dal