Portion Size Calculator

Serving = nutrition label recommendation (often small). Portion = what you actually eat (often 2–3 servings). Confusion here causes people to consume 2–3x intended calories.

Hand-based guide: palm = 1 protein serving, fist = vegetable, thumb = fat, cupped hand = carbs. Rough but useful. For weight loss, err smaller; for athletes, larger.

Depends on food. Vegetables: eat more (low calorie). Oils/cheese: stick to serving (high calorie). Whole grains: 1–2 servings reasonable (high fiber). Quality + quantity both matter.