Calorie Tracking
How to Estimate Portion Sizes Without a Scale
How to estimate portion sizes without a scale using your hand, common objects, and visual cues for accurate portion control.
Estimating portion sizes without a scale is a skill that becomes more accurate with practice.
Your palm is the most versatile guide. A serving of protein should be about the size and thickness of your palm.
Your fist represents about one cup. A serving of rice, pasta, or potatoes should be about fist sized.
Your thumb represents about one tablespoon. This is the portion for nut butters, oil, and salad dressing.
Your thumb tip represents about one teaspoon. This is for mayo, sugar, and honey.
Your cupped hand represents about half a cup. This is for snack foods like nuts and granola.
The deck of cards method works for protein. A deck of cards is about three ounces of meat.
The plate method is useful for balanced meals. Fill half with vegetables, one quarter with protein, one quarter with carbs.