Using Your Hand to Measure Macronutrients

Macronutrients include protein, fats, and carbohydrates. Ixcela uses hand measurements to approximate servings of each type of macronutrient. Measuring portion sizes in comparison to your hand is helpful if you want to follow a nutrition plan but do not need to precisely measure amounts of each macronutrient.

Estimating portion sizes with your hand is helpful because:

Your hands go with you everywhere you go!
Your hand will scale to the serving size you need, making it the ultimate personalized measuring tool.
It’s easy! Once you get the hang of it, you will know the correct portion sizes at a glance.

Using Your Hand to Measure Macros

We use HANDS to measure protein.
1 hand will contain about 40 grams of protein.

We use FISTS to measure low-carb vegetables.
1 fist will contain between1 and 15 grams of carbohydrates.

We use THUMBS to measure fats.
1 thumb will contain about 10 grams of fat.

We use CUPPED HANDS to measure carbohydrates (carbs).
1 cupped hand will contain about 20 grams of carbohydrates.

Reference Guides

Review the protein, carbs, and fats macronutrient reference guides for more information and a list of food examples for each macronutrient.

About the Author

Registered Dietitian Nutritionist Rachel Stuck has a background in culinary arts and nutrition counseling. Rachel takes a positive approach to nutrition: she avoids recommending restrictive diets and instead focuses on helping people choose foods that promote health and well-being. She is passionate about empowering and assisting Ixcela members as they develop their unique, gut-healthy lifestyles.

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Interested in learning more about Ixcela? Check out Ixcela’s microbiome test, personalized nutrition and fitness plans, and other tools to help you optimize your health.