MACROS WITHOUT
THE SCALES
Weighing every meal works, right up until the week it does not. Portion-based logging is the version that survives a holiday, a deadline and a dinner out.
Why precision is overrated
Food labels are permitted a margin of error. Cooking changes weight. Your daily energy expenditure swings by hundreds of calories depending on how much you happen to move. Logging to the gram produces a number with two decimal places built on inputs that were never that accurate to begin with.
What matters is consistency of method. A slightly imprecise measure applied the same way every day still tells you the direction you are moving.
The hand method
| Macro | Portion | Roughly |
|---|---|---|
| Protein | One palm | 20–30 g protein |
| Carbohydrate | One cupped hand | 20–30 g carbohydrate |
| Fat | One thumb | 7–12 g fat |
| Vegetables | One fist | Fill the rest of the plate |
Your hand scales with your body, which is exactly the property you want in a measuring tool. The portal converts your macro targets into a portion count per meal so you know what a day should look like before you build it.
Protein first
If you only get one thing right, make it protein. It is the macro most people undershoot, it protects lean mass in a deficit, and it is the most satiating of the three. Hit your protein target and spread it across three or four meals, then let carbohydrate and fat fill the remaining energy.
When to tighten up
Portion logging gets you a long way. If your trend has been flat for three weeks and adherence has genuinely been good, then a fortnight of weighing is a reasonable diagnostic and not a permanent state.
General guidance for healthy adults, not medical or dietetic advice. If you have a health condition or are unsure whether an approach suits you, speak to a qualified professional.
Start with the Assessment
A few minutes of questions, and your first training block and fueling targets are generated before you close the tab.
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