FAQ: Hand Portions

Mar 48 min read

How Accurate Are Hand Portions?

Precision Nutritions internal calculations show hand portions are about 95% as accurate as carefully weighing, measuring, and tracking your food—but with substantially less effort and time involved.

Since calorie databases (the tool most people use to track calories and macros) can be off by as much as 20%, the 5% difference here is negligible for most people.

Each hand portion correlates to a certain amount of protein, carbs, and/or fat, meaning this method effectively tracks calories and macros for you.

Hand Portion Guide

Portion	Men	Women
1 palm (protein)	~115g cooked meat/tofu, 200g Greek yogurt/cottage cheese, 1 scoop protein powder, 2 whole eggs	~85g cooked meat/tofu, 200g Greek yogurt/cottage cheese, 1 scoop protein powder, 2 whole eggs
1 fist (veggies)	~80g non-starchy vegetables (spinach, carrots, cauliflower, peppers, etc.)	~80g non-starchy vegetables (spinach, carrots, cauliflower, peppers, etc.)
1 cupped hand (carbs)	~130g cooked grains/legumes (rice, lentils, oats, etc.), 1 medium fruit, 1 medium tuber (potatoes, yams, etc.)	~100g cooked grains/legumes (rice, lentils, oats, etc.), 1 medium fruit, 1 medium tuber (potatoes, yams, etc.)
1 thumb (fats)	~14g oils, nuts, seeds, nut butters, cheese, dark chocolate, etc.	~14g oils, nuts, seeds, nut butters, cheese, dark chocolate, etc.

Hand Portion Macros

Portion	Protein	Carbs	Fat	Calories
Men
1 palm protein	24g	2g	4.5g	145 kcal
1 fist veggies	1.5g	5g	0g	25 kcal
1 cupped hand of carbs	3g	25g	1g	120 kcal
1 thumb fats	2g	2g	9g	100 kcal
Women
1 palm protein	22g	2g	4g	130 kcal
1 fist veggies	1.5g	5g	0g	25 kcal
1 cupped hand of carbs	3g	22g	1g	110 kcal
1 thumb fats	2g	2g	8g	90 kcal

How This Works in Practice

When tested against detailed calorie and macronutrient tracking, the hand portion method is 96-100% as accurate as manually weighing and logging food in an app. Given the known error rates in food labels and databases, this level of accuracy is more than sufficient for nearly everyone.

While macro tracking is more precise, hand portions provide a simple, effective way to consistently monitor your intake and achieve your goals—whether improving performance, body composition, or overall health.

Do I gauge my portions before or after cooking?

One of the most common questions asked about using your hands to measure portions is whether the hand portions are for cooked or uncooked foods.

The answer is both.

Hand portions are for plating your food, not cooking it. For foods you eat cooked, you gauge them once cooked (e.g., meat, pasta, rice). For foods you eat raw, you gauge them raw.

And if a food can be eaten both cooked or raw (such as spinach, for example) then you would use your hand to gauge the amount that is going onto your plate, whether you cooked it or not. (While there is a calorie difference between the cooked and uncooked version, that only really matters for folks with the most advanced aesthetic goals, such as bodybuilders).

That way, hand portions can be used anywhere: home, restaurants, buffets, conferences, at a friend’s house, the office.

How Do I Handle Foods That Don’t Fit Perfectly Into a Category?

Most foods fall into clear hand portion categories: protein, carbohydrates, fat, and vegetables. But what about those foods and drinks that don’t quite fit into these categories? Don’t worry, there’s a way to handle them.

The tricky ones tend to be liquids and foods made from multiple ingredients. Here’s how to approach them — and no, you don’t need to pour drinks into your hand to measure them!

Dairy

Cow’s milk, non-Greek yoghurt, and kefir are a mix of protein, carbohydrates, and fat, and can vary depending on the fat content (e.g., whole, semi-skimmed, or skimmed).

Here’s a general guide:

Whole milk products (1 cup or 240ml) are typically considered one "thumb" of fat (even though they also provide some protein and carbs).
Low-fat milk (0-2%) or non-fat milk is generally treated as a "cupped hand" of carbs (but will also provide some fat and protein).
Sweetened dairy (like chocolate milk or flavoured yoghurt) would be treated as a "cupped hand" of carbs too.

If you’ve got a highly-sweetened full-fat yoghurt or whole milk, count it as both a "thumb of fat" and a "cupped hand of carbs."

The key here is consistency. Pick a method for classifying your dairy and stick to it. Since the hand portion system assumes your protein, fat, and carb sources contain small amounts of the other macros, being consistent will make it easier to adjust over time.

Plant-Based "Milks"

Plant-based milks are similar to cow’s milk. They tend to vary depending on the source and whether they’re sweetened.

Unsweetened versions (like plain almond milk) don’t count for much, as they’re typically low in calories (around 30-40 per 240ml). You can usually consume them in small amounts without worrying too much.
Sweetened versions would be considered a "cupped hand" of carbs.

Again, consistency is key. Choose your approach and stick with it.

Eggs

Eggs are classified as a protein, but because they’re liquid in their raw form, they can be confusing to measure.

Two cooked whole eggs are the equivalent of one "palm" of protein.
Four cooked egg whites are also about one "palm" of protein.

It’s important to remember that we use the palm to gauge portion size, not the actual macro content. Even though two eggs provide about 12g of protein (less than a palm of chicken breast, for example), it’s consistent with the hand portion system.

Highly Processed or Compound Foods

For foods like cookies, ice cream, and crisps (or any highly processed foods), we suggest assigning two hand portions to them. Just like full-fat, sweetened dairy, these foods contain both fat and carbs.

A handful of crisps or cookies is typically a "thumb of fat" and a "cupped hand of carbs."

Soft Drinks and Juices

A can of regular soda (330ml) doesn’t really fit into a "cupped hand," but for simplicity, treat it as one "cupped hand" of carbs. For juice, an 8oz (240ml) glass would be one "cupped hand" of carbs.

Alcohol

Alcohol is unique because most of its calories come from the alcohol itself (7 kcal per gram), not from carbs, protein, or fat.

Here’s how we suggest counting alcohol:

A serving of wine (150ml), spirits (25ml), or beer (330ml) counts as one "cupped hand" of carbs or one "thumb" of fat.
If you’re drinking sweeter, high-alcohol beers (like craft beers or double IPAs) or sweetened spirits (e.g., gin and tonic, margarita), treat them as two portions: either two "cupped hands of carbs," two "thumbs of fat," or one of each.

While it’s important to track your alcohol intake, it’s even more important to be mindful of the overall number of drinks you’re having. Remember, the most important thing is consistency — the more consistent you are with how you measure, the easier it will be to see results.

How do I count portions for mixed-food meals?

Dishes comprised of a big mix of foods, such as soups and stews, can make it tricky to assign hand portions (just as they make it difficult if you’re tracking macros or calories).

You simply have to eyeball it, and make your best guess, especially if you didn’t make the meal yourself.

Ultimately, the general goal is to get a portion of protein, veggies, quality carbs, and/or healthy fats in each serving. This is relatively easy to do when cooking for yourself. When eating meals made by others, simply guesstimate as well as you can.

Most importantly, if the goal is anything other than weight gain, eat slowly and mindfully, until satisfied.

Often, mixed-food meals like this are a combination of protein, carbs, and fats, but are a bit lower in veggies. Adding a vegetable on the side can be very helpful. And adding additional protein can also be helpful if the meal seems to have a greater proportion of carbs and fats (which they often do).

One thing to remember here: For meals you have often, “set it and forget it.” Meaning, establish how you’ll gauge the hand portions, and consistently follow that approach. That way, if you ever want to adjust your intake, you’ll know how to count the hand portions. (If you decide to eat half the usual amount of a soup, you’d then only count half the usual hand portions.)

Should I count beans and lentils as protein or carbs?

Beans and lentils contain both protein and carbohydrates, so where do they fit into your meals?

Answer: It depends on what else is on your plate and your overall eating habits.

For those following a plant-based diet, beans and lentils often serve as the main protein source, as they’re one of the most protein-dense foods in that diet.

For most other people, beans and lentils are best counted as a carb, as they contain significantly more carbohydrates than protein.

That said, in some meals, they can count as both—depending on portion sizes and what else you’re eating.

How to decide:

Pick the most protein-rich food in your meal first, then classify the rest accordingly.

Examples:

1️⃣ Chicken, beans, broccoli, and olive oil

Protein: Chicken
Carbs: Beans
Veg: Broccoli
Fat: Olive oil

2️⃣ Beans, rice, broccoli, and olive oil

Protein: Beans (as the most protein-dense option)
Carbs: Rice
Veg: Broccoli
Fat: Olive oil

3️⃣ Two portions of beans, broccoli, and olive oil

One portion of beans counts as protein
The second portion counts as carbs

4️⃣ One portion of beans, broccoli, and olive oil

If you eat animal products, the beans are best counted as a carb.
If you’re plant-based, they count as your protein source.

Key takeaway:

There’s no perfect answer—just choose a consistent approach that makes sense for your diet and stick with it. The hand portion system is flexible enough to allow for small variations without stressing over exact numbers.

Not Seeing Results with Hand Portions? Here’s What to Do.

Before tweaking your hand portions, it’s worth understanding realistic progress rates and ensuring you’re being consistent for at least two weeks. This allows enough time to see whether your approach is working or if an adjustment is needed.

If Your Goal is Fat Loss:

Fat loss speed depends on how consistently you follow your nutrition plan.

Realistic Weekly Fat Loss Rates:

Progress Level	% Body Weight Lost	Men	Women
Extreme (90-100% consistency)	1-1.5%	2-3 lbs (0.9-1.3 kg)	1.65-2.5 lbs (0.75-1.1 kg)
Reasonable (70-85% consistency)	0.5-1%	1-2 lbs (0.45-0.9 kg)	0.8-1.65 lbs (0.36-0.75 kg)
Comfortable (50-65% consistency)	<0.5%	<1 lb (0.45 kg)	<0.8 lb (0.36 kg)

Key Points to Remember:

✅ The more consistent you are, the faster your progress.

✅ Fat loss isn’t linear—it fluctuates daily and weekly.

The goal is an overall downward trend over time.

If You’re Not Seeing That Trend…

🔹 Remove 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats per day.

🔹 This reduces intake by about 250 calories per day, which should restart progress.

If Your Goal is Muscle Gain:

Building muscle depends on training experience, genetics, age, and consistency with food intake.

Realistic Monthly Muscle Gain Rates:

Fitness Level	% Body Weight Gained	Men	Women
Beginner	1-1.5%	1.5-2.5 lbs (0.68-1.13 kg)	0.65-1 lb (0.29-0.45 kg)
Intermediate	0.5-0.75%	0.75-1.25 lbs (0.34-0.56 kg)	0.325-0.5 lb (0.14-0.23 kg)
Advanced	0.25-0.375%	0.375-0.625 lb (0.17-0.28 kg)	0.1625-0.25 lb (0.07-0.11 kg)

What to Expect:

✅ Muscle gain isn’t linear—it often happens in bursts, especially after your first year of proper training.

✅ Progress slows down the more experienced you get.

If You’re Not Gaining Muscle as Expected…

🔹 Add 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats per day.

🔹 This increases intake by about 250 calories per day, which can boost muscle growth.

Bottom Line:

📌 Stick to your portions for at least two weeks before making changes.

📌 Adjust in small, measurable ways (1-2 portion changes), not drastic overhauls.

📌 Trust the process—progress isn’t instant, but consistency always wins.