Tools

PRECISION NUTRITION CALCULATOR

Build plates with palms, cupped hands, fists, and thumbs — Precision Nutrition’s hand-portion method, tuned to your goal and body type.

Sex
Height
Body type

Not sure? Pick mesomorph as a starting point and adjust based on hunger, energy, and results over 2–3 weeks.

Daily hand portions

Protein

8.5

palms

Carbs

11

cupped hands

Veggies

8

fists

Fats

10

thumbs

Build each plate with these portions, scaled to 4 meals/day below.

Per meal

Protein

2

palms

Carbs

3

cupped hands

Veggies

2

fists

Fats

2.5

thumbs

Estimated calories & macros

Split: 30P / 40C / 30F

2763

calories/day · BMR 1783 · TDEE 2763

Protein

207g

Carbs

276g

Fats

92g

Macro split driven by your mesomorph body type. Eat at maintenance using your body-type split.

Hand-portion guide

Use your own hand to portion food — it scales naturally with body size.

  • Palm = Protein

    ~20–30 g protein, ~130 cal · meat, fish, tofu, Greek yogurt, eggs

  • Cupped hand = Carbs

    ~20–30 g carbs, ~100 cal · grains, legumes, starchy veg, fruit

  • Fist = Vegetables

    ~1 cup non-starchy veg · leafy greens, broccoli, peppers, etc.

  • Thumb = Fats

    ~7–12 g fat, ~85 cal · oils, butter, nut butter, cheese, nuts

Sources & further reading

This calculator is an educational estimator built on Precision Nutrition’s publicly-published hand-portion methodology and is not affiliated with or endorsed by Precision Nutrition. Adjust portions up or down based on hunger, energy, and results.