If you’ve read my post about “A simple guide for tracking food WITHOUT macros or calories!“, this is where you’ll see how to calculate the starting point for the portions you can have daily. If you haven’t read it that’s ok, this is step 1!
This how-to does involve some calculations but it will only take a few minutes and before we begin, I'll answer some questions you may have...
Who is this how-to for?
This is great for anyone who:
wants to use a simple method of tracking food intake daily,
is counting macros and would like to switch to something a bit less time consuming and a bit more simple (however, this is at the expense of it being slightly less "accurate",
is newer to the “tracking food” scene and who is interested in a slightly more detailed way of learning about their food intake,
considers themselves a beginner who doesn't have any way to track their food intake, this is a great place to start and build from.
Why would anyone want to go from counting macros to using hand portion sizes?
If you are tracking macros and your life gets a bit too hectic or out of control, you shouldn't feel like you're failing yourself because you don't want to, can't, or lose the attraction to tracking macros. It may just be for a little while or for a long time, I just want you to have an easy way to stay on top of your food intake in case $#*% hits the fan. As much of an excuse as it may sound, sometimes life doesn't hold back and tracking a meal in your phone may not be the thing you care about the slightest. Also, if you just get sick of tracking or need time away from all the #numbers, too.
(Note: I track macros daily and have for the last couple of years, so please don't think I have anything against tracking macros. For some, it may not be their thing at the moment or ever. As for me, I love it!)
BIG PICTURE
This is great for people who want to establish a starting point for tracking and use a simple way to build a foundation.
That being said, we do need to actually calculate your macros and transfer them to portion sizes. I do want you to remember that this is not precise. The body is dynamic and is constantly in motion inside and out. However, it can serve as a great starting point for you to make adjustments to help you reach your goal. Now, let's follow the steps below to get you started...
Calculating and adjusting calories for your goal:
Step 1: Use the calorie estimator below (figure 1.1) to determine starting calories
Step 2: Your calories into macros
Using the infographic above we will now break up your total calories into macros. You make the decisions here. It will be based on your personal preference and that is why I will be providing a range for you to choose from. If you want more of a particular macro-nutrient, it's your choice to go with the higher end than the lower. Just make sure the total percent is equal to 100%.
For Protein, take your total calories and multiply it by 25-35% (.25-.35). Consider the higher end if you are older, leaner if you're in a calorie deficit, or if you enjoy more protein daily. With the number you get, divide it by 4 (we use 4 because there are 4 calories in 1 gram of protein). That is approximately how many grams of protein per day.
For Fats, take your total calories and multiply it by 20-40% (0.2-0.4). With fats, consider the higher end if you are normally less active, older and if you have a higher body fat percentage. With the number you get, divide it by 9 (we use 9 because there are 9 calories in 1 gram of fat). That is approximately how many grams of fat per day.
For Carbs, take your total calories and multiply it by the remainder of your calorie intake. Anywhere from 25-55% (.25-.55). With the number you get, divide it by 4 (we use 4 because there are also 4 calories per 1 gram of carbs).
A Practical Example:
190 lbs, Moderately active, with a weight loss goal
Choosing 30% of calories for protein, 30% of calories for fat, and 40% of calories for carbs (30p/30f/40c macro split).
(weight) x (activity & goal multiplier) = total daily calories
190 x 13 = 2470
Calculating Protein (30% or 0.3)
2470 x 0.3 = 741 calories
741 calories / 4 = 185.25 grams of protein
Calculating Fats (30% or 0.3)
2470 x 0.3 = 741 calories
741 calories / 9 = 82.33 grams of fats
Calculating Carbs (40% or 0.4)
2470 x 0.4 = 988 calories
988 calories / 4 = 247 grams of carbs
Macros: 185 grams protein / 82 grams fat / 247 grams carbs
Double-check:
(Your macros multiplied by their calories per gram should equal your total calories)
Protein: 185.25 x 4 = 741 cals
Fats: 82.33 x 9 = 740.97 (741) cals
Carbs: 247 x 4 = 988 cals
741 + 741 + 988 = 2470!
Step 3: Macros to hand portion sizes
Now, we have to take your macros and break them down into portion sizes based on your hands.
When I break up macros into portion sizes using the hands, this is what I have them equate to:
A Palmful of Protein = ~25 grams of protein
A Cupped handful of Carbs = ~25 grams of carbs
A Fist (or 1 cup) of Vegetables = 5-10 grams of carbs --from veggies
A Thumb of Fats = ~12 grams of fat
(Depending on the size of the person and their hand the ranges of numbers can vary a bit. Still, this doesn't change the fact that it's just a starting point and again, approximate. Also, if you would like some science behind where the numbers came from and how they differ, check out this Precision Nutrition article here)
Seeing the approximate portions we can now divide your macros into your portion sizes based on your hands.
To find how many palmfuls of protein, take your grams of protein and divide it by 25.
To find how many thumbs of fat, take your grams of fat and divide it by 12.
To find how many fists of veggies, take total carbs and allocate 50-60 grams to veggies. That's about 6 fists per day.*
To find how many cupped handfuls of carbs, take your grams of carbs and divide it by 25.
*This changes with the person, their preference, and their goals. If you're a veggie-lover you can always go higher, but I'd make sure there are at least 1-2 fists of veggies in each meal, depending on your meals daily. We'll also use the higher end of the range for the veggies because some can be higher in carbs (like the veggies that aren't leafy greens).
A Practical Example:
Protein: 185g / 25 = 7.4 > 7.5 palmfuls of protein
Fats: 82 / 12 = 6.8 > 7 thumbs of fat
Veggies: 60 / 10 = 6 fists veggies
Carbs: 247 - 60 = 187 / 25 = 7.48 > 7.5 cupped handfuls of carbs
Portions per day:
7.5 palmfuls protein
7 thumbs fat
6 fists veggies
7.5 cupped handfuls carbs
P.S. If you want to add a snack drop 1 cupped handful of carbs and 1 thumb of fat and add in a 200 calorie snack of your choice! Since 1 cupped hand of carbs is ~25 grams of carbs and 1 thumb of fat is ~12 grams of fat.
P.P.S. I did this because if 1 cupped hand approx. equals 25 grams of carbs, you can multiply the grams by 4 to get the calories in each handful of carbs (there are 4 calories in each gram of carbs). 25x4=100. Now, for the thumb of fat. If 1 thumb of fat approx. equals 12 grams of fat, 12x9=108 (I used 9 because there are 9 calories in each gram of fat). 100+108=208. 208 calories can be used as your snack calories!
Portions per day WITH A SNACK:
7.5 palmfuls protein
6 thumbs fat
6 fists veggies
6.5 cupped handfuls carbs
208 calorie (or less) snack
I know that may have felt kind of like a short math class but you did it! You converted macros into portions using your hands!
Lastly, I’ll address some other questions you may have...
Why would this work?
It allows you to track your daily food intake based on your actual macro calculations. You can always use the macros, but Now you know how to use your hands too. The size of your hand dictates the amount of food so if you're bigger the portions will lean on the higher end and if you're smaller, the portions will lean more on the lower end.
What's next?
If you want to see how to track your food intake when going out to eat, how to adjust your portions for your goal and how I track an entire pint of Enlightened Chocolate Peanut Butter Ice Cream and an entire personal pizza into my day of eating click HERE. If you want to see what these hand portions are truly capable of, click here to see some of my superstar clients and their results!
I hope this was helpful and I hope this helped you find a way to go about your day with a simple way to track your food intake if macros aren't your thing. Now go celebrate like Dwight with your new daily tracking method!
Questions, comments, and feedback are all welcome in the comments section. Thank you so much for reading! --Tom #tmpt7 #nutrition #portions #handportions #pn #macros #calories #results
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