Roasted Squash Farro Salad

This roasted squash farro salad is perfect for the Fall and Winter when apples and squash are in season. Enjoy as a healthy main or serve as a vegan side dish at Thanksgiving or Christmas. The post Roasted Squash Farro Salad appeared first on Running on Real Food.

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Lemon Chicken Marinade

Lemon Chicken Marinade

Whip up a batch of this delicious lemon chicken marinade in 5 minutes with 8 simple ingredients — and no fillers! This lemon chicken marinade makes for juicy and flavorful chicken every time! Enjoy. Ultimate Lemon Chicken Marinade This lemon chicken marinade is perfectly tart and savory, and will quickly become a go-to in your
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from Fit Foodie Finds https://fitfoodiefinds.com/lemon-chicken-marinade/
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370: Creating a Profitable Business (& Why Now Is the Best Time!) With Ryan Moran

Today we’re talking all about finances, side hustles, and entrepreneurship — what you need to know and why this is best time (maybe ever) to start a new venture. I’m here with Ryan Moran, founder of Capitalism.com, a site that teaches entrepreneurs to build businesses and invest. Ryan shares how he turned a $600 investment into …

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Naan Breakfast Pizza

Naan Breakfast Pizza

Make pizza night easy and make these naan pizzas! You can make these breakfast pizzas a few different ways, but both ways are packed with healthy and delicious ingredients. Easy Naan Pizzas Say hello to the newest addition to pizza night or pizza MORNING! These naan breakfast pizzas skip a few steps in the pizza
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from Fit Foodie Finds https://fitfoodiefinds.com/naan-pizza-recipe/
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FREE E-COURSE: How to Succeed in Health & Fitness

In this 5-day course, Dr. John Berardi—one of the most successful entrepreneurs in the health and fitness industry—shares his formula for career success.

The post FREE E-COURSE: How to Succeed in Health & Fitness appeared first on Precision Nutrition.

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Easy Tamale Pie + Weekly Menu

I think I mentioned this, but after a lost power a few weeks ago, Mark cleaned out the fridge in our kitchen. That included both purging items that should go (you know, like condiments that…

from Prevention RD https://preventionrd.com/2020/08/easy-tamale-pie-weekly-menu/?utm_source=rss&utm_medium=rss&utm_campaign=easy-tamale-pie-weekly-menu
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Oven Baked Salmon in Foil

Oven Baked Salmon in Foil

This perfectly cooked oven baked salmon in foil will give your family a delicious, healthy meal! It’s naturally gluten-free and high-protein. This baked salmon recipe is first marinated in a delicious lemon garlic sauce, then wrapped in tin foil and baked to a flakey perfection! This oven baked salmon with lemon, garlic, and dill really
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Is Organic Food Worth The Price? What the Label Really Means

Just as I prefer to use non-toxic kitchen equipment, I also try to stick with organic foods when possible. But many people wonder if organic food is really worth the extra cost. Here’s what I found about when it is (and when it isn’t) worth it. What Is Organic Food? We’ve all been to a …

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Garlic Butter Shrimp

Garlic Butter Shrimp

This 5 ingredient Garlic Butter Shrimp is ready in 10 minutes! With the perfect garlicky and buttery flavors, this shrimp will jazz up any occasion. Enjoy! Easy and Delicious! This garlic butter shrimp recipe is just as easy as it is delicious! This recipe is the perfect appetizer to share, or can be paired nicely
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from Fit Foodie Finds https://fitfoodiefinds.com/garlic-butter-shrimp-recipe/
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7 Foods That Promote Younger Skin and Prevent Wrinkles

There is a connection between the foods we eat and how young our skin appears, and it is possible to prevent some wrinkle formation and get more youthful-looking skin through your diet. Find out how.

The post 7 Foods That Promote Younger Skin and Prevent Wrinkles appeared first on Chris Kresser.

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Coconut Oil for Hair: Good or Bad?

I’ve been a fan of coconut oil for a really long time. It is a highly nourishing oil with hundreds of uses, and lately I’ve run across many sources touting the benefits of coconut oil for hair. It can certainly be beneficial for certain hair types when used correctly, but many sources recommend using it in …

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Greek Yogurt Dill Pickle Dip & Sauce

Greek Yogurt Dill Pickle Dip & Sauce

This healthy dill pickle dip doubles as a sauce and is a favorite in our house. Eat it with chips or serve it on top of a salmon filet. This dill pickle dip recipe is made with Greek yogurt, pickles, fresh dill, and lemon juice. It’s naturally gluten-free and oh-so-good. If you’re here, it’s probably
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Simple Salmon Marinade

Simple Salmon Marinade

This lemon dill salmon marinade recipe is fresh, easy, and so tasty! You’ll never want to make marinated salmon any other way. Easy Salmon Marinade Say hello to the brightest salmon marinade on the internet. It is the perfect combination of ingredients for a salmon fillet for the whole family. You can marinate your salmon
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BBQ Chicken Marinade

BBQ Chicken Marinade

Say hello to the most delicious BBQ chicken marinade! It’s ready in 5 minutes with just 7 simple ingredients, and will leave your chicken juicy and delicious every time. Never use a store-bought marinade again with this BBQ chicken marinade! The #1 BBQ Chicken Marinade This easy and deliciously savory BBQ chicken marinade is our
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Balsamic Chicken Marinade

Balsamic Chicken Marinade

Marinate your chicken in this delicious and easy balsamic chicken marinade! You can make balsamic chicken for dinner or meal prep balsamic chicken and freeze it for later. Best Balsamic Chicken Marinade Say hello to the best balsamic chicken marinade! It is honestly one of our favorite marinade recipes because it goes so well with
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Avocado Cucumber Shrimp Appetizer

We rolled straight from a busy weekend into a busy week. Monday was insanity – insanity at work, children giving our babysitter what for, you name it. When I walked into work on Monday, it…

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369: Lessons From Gaining & Losing 75 Pounds of Fat With Fit2Fat2Fit Drew Manning

This episode is so much fun! Today I’m talking to someone who has gained and lost 70 pounds and who is about to do it again. Drew Manning is the New York Times bestselling author of the book Fit2Fat2Fit. He writes about his experiment that went viral online where he gained and then lost a …

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Spirulina Chia Seed Pudding

My new favorite snack is this gloriously green Spirulina Chia Seed Pudding. I wish I could claim to have come up with this idea on my own, but I didn’t. I buy fresh spirulina from a local company here in Southern California, and spirulina chia seed pudding is one of their new products. They gave me a container to try, and I was hooked! I don’t usually like other people’s chia seed pudding, but this one was the perfect thickness and sweetness. Plus, the spirulina––a tremendously nutritious blue-green algae––blended seamlessly into this sweet treat. I just knew I’d have to copy the recipe and start making it at home.

I’m not sure if chia seed pudding is overrated, or underrated. Sometimes it’s just bad and boring. But other times it’s the perfect snack: delicious, filling, and clean. I grew up eating (and loving) Jello pudding, a snack that requires zero effort and contains zero nutrition. Chia seed pudding, however, requires that you take your time to chew, and in return will keep you full longer than most snacks.

Can we talk about the nutrition in this spirulina chia seed pudding? Each serving of pudding contains 2 tablespoons of chia seeds, which means 4 grams of protein and 11 grams of fiber, just from the seeds. Each serving also has about 1 tbsp of spirulina, which means an additional 4 grams of protein. Both chia seeds and spirulina have all 9 essential amino acids, making them a complete protein. And despite all of that fiber and protein, this pudding is still light enough for me to eat in the morning before I practice yoga.

But there’s more! Chia seeds are a fantastic source of calcium, zinc, omega-3 fatty acid, and phosphorus. Spirulina is high in antioxidants and phytonutrients like chlorophyll, beta-carotene, phycocyanin. I sweeten this superfood pudding with dates, season it with a little cinnamon, blend it with unsweetened oat or soy milk, and top it with fresh mango (or other fruit), and raw cacao nibs.  A healthier sweet snack does not exist.

I hope you’ll give this recipe a try! Spirulina is expensive, but if you’re able to invest in your health by buying high quality nutritious whole foods, then I definitely recommend it. I prefer fresh spirulina which has a very mild taste, and blends well in all recipes. Powdered spirulina can taste kind of fishy, which you don’t want in a pudding. I also like fresh spirulina because it might have higher amounts of vitamins and phytonutrients, and it has a lower risk of contamination by bacteria and heavy metals. I buy my fresh spirulina at the farmer’s market from Go Spiral Farms. I usually buy a large container and freeze most of it so that I can store it for longer, and easily add it to recipes. Look online to find fresh spirulina near you, or order it online. I have not made this recipe using powdered spirulina, but I’d recommend halving the amount that I use and adding more to taste. I’ll test it asap.

Spirulina Chia Seed Pudding

 

Print

Prep time

10 mins

Cook time

1 min

Total time

11 mins

 

If using dry powdered spirulina, you should use ½ what I use with fresh. Powdered spirulina has a stronger flavor than fresh, and is at times kind of fishy. Start small, and add more to taste.

Author: Jenné

Serves: 6

Ingredients

• 2 cups unsweetened plant milk (I use Oatly or soy milk)
• 6 dates, soaked 10 minutes and pitted
• 4-6 tbsp fresh spirulina, 2-3 tbsp powdered spirulina (see note above)
• 2 tsp cinnamon
• ¾ cup chia seeds

Instructions

1. Blend the plant milk, dates, spirulina, and cinnamon until smooth.
2. Pour the liquid into a bowl, and whisk in the chia seeds. Whisk well.
3. Pour it into 6 jars or leave in the bowl.
4. Place in the refrigerator to thicken at least 6 hours, or overnight.

3.5.3251

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Tex Mex Quinoa Mason Jar Salad

Tex Mex Quinoa Mason Jar Salad

These Tex Mex Quinoa Mason Jar Salads are perfect to take to work or on a lovely picnic. They are packed with veggies, protein, a fresh and delicious flavors! Healthy Salad Dressing Recipes One of the best parts of this salad is the tangy and delicious dressing! Forget store bought dressing and make your own!
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Can You Gain Weight From Eating Too Little?

There’s a risk you might read only one sentence and then leave this page, but it’s worth the risk to make sure this point is clear: you will not gain weight from eating too few calories.

If there’s nothing else you learn from this post, let it be that. But, there’s so much more that explains why (and how) under-eating can seemingly lead to weight gain. 

One of the hardest parts of dieting — which happens to almost everyone — is that moment where you get frustrated with weight loss and you try to reduce calories, even more, to make the scale drop lower again.

And what happens? You appear to be gaining weight.

It’s incredibly frustrating and you insist your body must be broken, or maybe it’s the gluten…or dairy…or artificial sweeteners that are making you fat. But, artificial sweeteners are not to blame, and your body isn’t broken.

3 Reasons You Gain Weight (When You Least Expect It)

So what’s going on? Precision Nutrition outlined many reasons why it seems like under-eating can lead to weight gain, even though it’s not the case.

In our experience with online coaching clients, we’ve seen everything. But, when it comes to weight loss, there are three common reasons you might continue to struggle with weight loss, even if it seems like you’re doing everything right. 

All of them, ultimately, deal with the ways that it’s easy to misunderstand calories. As we already mentioned, you can’t under-eat your way to weight gain. But, you can appear to be under-eating and still gaining weight.

We want to make sure you can easily identify all of the sneaky ways you can be tricked into following a diet that only leads to added frustration (and a scale that won’t move).

Foods With Hidden Calories

Whether you’re a dieting pro or don’t know the difference between a carbohydrate and protein, hidden calories suck and they are everywhere. The Precision Nutrition article shared the following example, which we’ve witnessed hundreds of times:

I once had a client discover he was using ten tablespoons of olive oil — 1200 calories — rather than the two tablespoons — 240 calories — he thought he was using in his stir-fry. Oops.

It’s frustratingly simple for hidden calories to pile up quickly day-over-day, and week-over-week, and that’s all it takes to keep you in a plateau or even gain weight, despite your best efforts. 

Rather than worrying about counting calories, it’s important to easily recognize where most hidden calories are typically found. 

See the graphic below, so you can think twice when you eat. What makes all of these hidden-calorie foods so difficult is that they are calorically dense. That means, even if they are healthy for you (which several of them are), just a small serving packs a big punch of calories, which is why it’s so simple to eat much more than you thought. 

How Much Is A 2,000-Calorie Diet

Because very few of us spend our time measuring and weighing food (and rightfully so), it can be shocking to learn just how much we underestimate the number of calories we consume a day.

And the research backs it up. On average, people will underestimate their caloric intake by 30 percent, and sometimes they can estimate by as much as 45 percent. That makes a big difference.

And, to be fair, a lot of people will make it seem like this is an education issue, but even pros can’t tell how much food is in a meal. Case-in-point:

A few years ago Dr. Berardi (JB, as he’s known around here) went out to eat with some friends at a well-known restaurant chain. He ordered one of their “healthier” meals that emphasized protein, veggies, and “clean” carbs. Then he finished off dinner with cheesecake. Curious about how much energy he’d consumed, he looked it up.

Five. Thousand. Calories.

I’ve had the same issue. And it can be minor things. Like how my “1 spoonful” of Justin’s Maple Almond Nut Butter is closer to eating half a jar, but I could count 1 spoonful. You might not keep track, but your body does.

Calories-In, Calories-Out Is Confusing 

Yes, this law of thermodynamics is still the #1 determinant of weight loss or gain. But what counts as “calories in” or “calories out” is not that simple.

For instance, all of the following factors can influence your “calories in” equation: the composition of your meals (protein, carbs, fats), your body type, the amount of muscle/amount of body fat, hormones, genetics, your environment, how you slept last night, levels of stress, and much more.

Let’s just take one small example. When you eat a meal, each type of food has a different “thermic effect of food” or TEF. This is the rate at which your body metabolizes a meal. Or, in other words, it’s how many additional calories you’ll burn when you eat a specific food.

Protein has the highest TEF, which ranges from 25 to 35 percent.

Comparatively, carbs are only 6 to 8 percent, and fats are the least metabolically active with a TEF of about 3-5 percent.  

That means if two people each eat a 500-calorie meal, but one person has more protein and the other person has more fat, the “calories-in” model will look different for each individual, even if they are having the exact same number of calories.

All of which is to say, many factors matter in determining how your body stores (and burns) calories. So, when frustration kicks in, don’t give up on yourself, don’t try to be perfect, and remember that there’s no use in trying to outsmart the system. 

It’s not that we’re lying (though we can sometimes deceive ourselves, and others, about our intake). More than anything, it’s that we struggle to estimate portion sizes and calorie counts. This is especially difficult today when plates and portions are bigger than ever. And energy-dense, incredible tasting, and highly brain-rewarding “foods” are ubiquitous, cheap, and socially encouraged.

Instead, search for a diet you think you can follow. And when you start following it, add checks and balances to keep you accountable, and support to remove the need for “perfection.” And then other systems that ensure you won’t be overeating without your own knowledge.

If you need help with finding the right diet, or someone to help you with those checks and balances, our online coaching program may be right for you. Every client is assigned two coaches — one for nutrition and one for fitness. Find out more here. 

Have questions? Share them in the comments below.

READ MORE: 

Should I Cut Out Alcohol To Get Rid Of Fat?

Why Am I Hungry All The Time?

The Beginner’s Guide To Fat Loss

The post Can You Gain Weight From Eating Too Little? appeared first on Born Fitness.

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Mediterranean Quinoa Bowls

These healthy vegan Mediterranean quinoa bowls with tangy tofu feta are full of flavour, high in protein and easy to make with whole food ingredients. Recipe Features dietary needs – gluten-free, vegan, no added sugar, nut-free meal prep-friendly – make the components or assemble the bowls in advance for a healthy meal ready to go […] The post Mediterranean Quinoa Bowls appeared first on Running on Real Food.

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Easy Teriyaki Chicken Marinade

Easy Teriyaki Chicken Marinade

Check out our go-to teriyaki chicken marinade that takes 5 minutes to put together and only requires 7 ingredients. This teriyaki chicken marinade will leave your chicken tender and flavorful. You’ll never use another store-bought marinade again! Best Teriyaki Chicken Marinade This delish teriyaki chicken breast marinade is something you need to keep on hand
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Apple Smoothie

Apple Smoothie

This apple smoothie recipe is an excellent healthy breakfast idea or snack. It’s made with frozen applesauce, almond milk, ground flaxseed, and your favorite nut butter. We know not everyone likes the taste of banana and that’s why this apple smoothie is made without it. Enjoy every sip of this smoothie because it tastes exactly
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Spinach Artichoke Chicken Salad Recipe

I love spinach artichoke dip at restaurants. However, like many other restaurant favorites, I’m not too crazy about some of the ingredients used (like corn chips made with vegetable oils). Luckily, one of my favorite hobbies is to figure out how to make these recipes at home using ingredients that are more wholesome. I love my …

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Beet Fennel Salad

I have been meaning to post this beet fennel salad recipe for so long. Like, longer than I’m comfortable with admitting. Somehow, whenever I make it, I eat it all before I have a chance to take the photos. Either I need to eat a full meal before I plan to take photos, or this salad is my kryptonite. Perhaps it’s a combination of both.

And I haven’t always enjoyed eating beets. There was a time when I didn’t even like the way they looked, let alone tasted. But the issue was that I hadn’t had them prepared in a way that I liked. Until I was an adult, I’d only been exposed to dried up raw shredded beets, and those weirdly gelatinous canned beets. But, prepared the right way, like in this beet fennel salad, in beet burgers, in beet hummus, soup, or just roasted, they are truly delicious! Beets are definitely one of my top 5 favorite vegetables.

This beet fennel salad is perfect. The combination of textures from the cubed beets and shaved fennel is a delight. The flavors are a match made in heaven. It’s easy to make, and it gets tastier with time, making it ideal for meal prep. And it’s an absolute nutritional powerhouse. Beets are a great source of phytonutrients and antioxidants, fiber, iron,  and magnesium. And they’re a terrific source of folate (pregnant mamas, this one is for you). Fennel, like beets and other veggies, has strong antioxidant activity thanks to its many flavonoids and other phytonutrients. It’s also a particularly great source of vitamin C. Iron (which beets are a good source of) needs vitamin C to help it be absorbed in the body. This ingredients in this beet fennel salad are truly a perfect match!

I often share this recipe in my weekly meal prep guides that I send out with my email newsletter. Sign up for the newsletter here!

Beet Fennel Salad

 

Print

Prep time

10 mins

Cook time

5 mins

Total time

15 mins

 

Author: Jenné

Serves: 4

Ingredients

• 4 cooked beets (from top of the meal prep)
• 1 large fennel bulb (save some of the fronds for garnish. The stalks can also be shaved/sliced for this salad)
• ¼ red onion, thinly sliced
• Lemon vinaigrette, recipe below

Lemon Vinaigrette

• 2 tbsp fresh lemon juice, from about 1 lime
• 2 tbsp apple cider vinegar
• 1 tablespoon dijon mustard
• 2 teaspoons maple syrup or agave
• ½ teaspoon black pepper
• ½ teaspoon cumin powder or cumin seeds
• 1 clove garlic, minced
• ⅓ cup extra virgin olive oil
• toasted pumpkin seeds for garnish

Instructions

1. Cut the beets into cubes.
2. Thinly slice the fennel bulb. Use a mandolin to do this, if you have one. If not, slice as thinly as you possibly can using a sharp knife.
3. Place the beets, fennel, and onion in a mixing bowl.
4. Pour the vinaigrette over it, and use your hands to toss.
5. Season to taste with salt.
6. Garnish with fennel fronds.

vinaigrette

1. Place the ingredients into a jar.
2. Tighten the lid and shake until emulsified.

3.5.3251

 

The post Beet Fennel Salad appeared first on Sweet Potato Soul by Jenné Claiborne.

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Strawberry Buttermilk Cake + Weekly Menu

The weekend was busy! My best friend was in with her family this weekend. I forget what it’s like having a kiddo who naps twice a day! Yet, we packed it in! And with a…

from Prevention RD https://preventionrd.com/2020/08/strawberry-buttermilk-cake-weekly-menu/?utm_source=rss&utm_medium=rss&utm_campaign=strawberry-buttermilk-cake-weekly-menu
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Vegan Protein Salad

This healthy vegan protein salad features high-protein ingredients such as tofu, tempeh, chickpeas and hemp seeds and is easy to make for a delicious and filling plant-based meal. The post Vegan Protein Salad appeared first on Running on Real Food.

[[ This is a content summary only. Visit my website for full links, other content, and more! ]]

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The Ultimate Calorie, Portion, and Macro Calculator

Do you want to lose weight? Gain muscle? Improve health? Boost performance? This free calorie, portion, and macro calculator from Precision Nutrition can help you achieve the results you want… more easily than ever before.

Designed, developed, and tested in the Precision Nutrition research lab—and proven effective with thousands of clients—it’s the most comprehensive calorie, portion, and macro calculator available.

Here’s why: The Precision Nutrition Calculator first determines the appropriate daily calories for your body, based on the NIH Body Weight Planner (and adapted from research collected at the National Institute of Diabetes and Digestive and Kidney Disease).

This estimate takes into account:

• Your personal details (height, age, weight, sex)
• Physical activity levels (both daily movement and purposeful exercise)
• The date you want to reach your goal by (within reason!)
• The changing and adaptive nature of human metabolism (a major benefit of this calculator)

It then calculates your daily macros, combining the above data with additional factors, including your:

• Nutrition and fitness goals (weight loss, muscle gain, body recomposition, better health, peak performance)

• Dietary preference (Paleo, keto, vegetarian, fully plant-based, Mediterranean, and of course, “anything”)

• Macronutrient preference (balanced, low-fat, low-carb, or virtually any other macronutrient ratio you want)

But here’s the reason this calculator is truly revolutionary: Once it estimates your calorie and macronutrient needs, it automatically converts those numbers into food portions that are equivalent to parts of your hand. (Specifically, your palm, fist, cupped hand, and thumb.)

The result: If you choose, you can skip weighing and measuring your food—as well as logging the details of every meal into calorie and macro tracking apps. Instead, you can use our hand portion tracking system to achieve your calorie and macro targets.

This unique approach takes the hassle out of calorie and macro tracking, making it easier for you to lose weight, gain muscle, eat healthier, and improve your performance.

(Once we calculate your macros, we’ll send you a free, personalized guide to using our hand portion system for hitting your calorie and macro targets.)

The Precision Nutrition Calculator

Instantly calculate your calories, portions, and macros (for the results you want)

Nutrition Calculator

How much should you eat? Let’s find out.

 

© Precision Nutrition

The benefits of this calorie, portion, and macro calculator

Some people naturally eat the appropriate amount of food and calories for their individual needs. They’re able to maintain a stable body weight for years—even decades— without counting calories, or tracking macros, or ever measuring their portions.

Unfortunately, these “intuitive eaters” represent only a small segment of the human population. The rest of us typically need help with our eating, in the form of external structure and guidance, at least temporarily. This can help you:

• Eat the right amount of calories and macros for your goals
• Understand appropriate portion sizes
• Improve your food choices and eating habits

That’s why we created this calorie, portion, and macro calculator. It gives you a nutrition blueprint for achieving your goals and, at the same time, helps you develop the skills you need to eat well for life.

(For optimal results, it’s best to combine this nutrition plan with intuitive eating and self-regulation skills.)

The problem with only tracking calories

Most people know calories matter. If you eat more calories than your body needs, you gain weight. If you eat fewer calories than your body needs, you lose weight.

(Yes, this certainly sounds simple, but as you’ve likely experienced, there are many factors that make managing your calorie intake… not so simple. Learn more here.)

By tracking your calories, you can better know if you’re eating the right amount of food for your goals. There are, however, disadvantages to only tracking the total number of calories you eat daily.

Most notably: This method doesn’t ensure you’re getting an appropriate amount of macronutrients for your body, goals, and preferences. Depending on what you’re trying to achieve, this can negatively affect your appetite, hormones, energy levels, and nutrient consumption.

And that can make it harder to lose weight, gain muscle, eat healthier, and improve athletic performance.

Why tracking your macros gives you an advantage

Just in case you’re not sure, let’s start by defining what macros, or macronutrients, actually are.

There are three major macronutrients: Protein, carbohydrates, and fat. (The fourth macronutrient is alcohol.)

Your body breaks down the macronutrients you eat into compounds used to help create energy, build body structures, create chemical reactions, and stimulate the release of hormones. Which means they can impact how you feel, perform, and even behave.

When you track macros, you don’t need to count calories directly. Instead, you log how many grams of each macronutrient you eat every day.

That’s because each macronutrient provides a certain number of calories:

• 1 gram of protein = 4 calories
• 1 gram of carbohydrate = 4 calories
• 1 gram of fat = 9 calories
• (1 gram of alcohol = 7 calories)

As a result, tracking macros means you’re automatically tracking calories. It’s just that you’re ensuring a certain number of those calories come from protein, carbohydrates, and fat, respectively. This is known as your macronutrient ratio.

For example, let’s say you eat:

• 30% of your calories from protein
• 40% of your calories from carbohydrate
• 30% of your calories from fat

Your macronutrient ratio would then be: 30:40:30.

By adjusting your macronutrient ratio based on your age, sex, activity levels, goals, and preferences, you can optimize your eating plan.

If you’re trying to lose weight, you might eat a higher proportion of protein, since it can help you feel satisfied longer after meals. Or if you’re a very active athlete, you might want a higher ratio of carbohydrates to meet your greater energy demands.

The good news: Our calorie, portion, and macro calculator will figure all of this out for you.

Just enter your information and, within milliseconds, you’ll get a macro ratio that’s customized exactly for your body, goals, and preferences. (Plus, the Precision Nutrition Calculator gives you the option to further adjust these numbers, in case you want to try a different macronutrient ratio.)

Like calorie counting, though, conventional macro tracking has its downsides. Perhaps the biggest challenge: Because it requires careful food measuring and weighing, most people won’t stick to it for long.

Many say it feels cumbersome and even takes the joy out of eating. Which can limit its effectiveness to very short periods of time. That’s where the Precision Nutrition hand portion tracking system comes in.

Hand portions: The easiest way to track calories and macros

When we created this calorie, macro, and portion calculator, we asked:

How can we help people eat the right amount of food, but without the burden of having to weigh and measure every morsel?

Our solution: to give personalized targets not just for daily calories and macros, but also hand portions. That way, you can use whichever method you prefer.

This hand portion system—developed by Precision Nutrition—allows you to use your own hand as a personalized, portable portioning tool. You’re not actually measuring your food, but rather using your hand to gauge portion size. It’s highly effective for food tracking because your hand is proportionate to your body, its size never changes, and it’s always with you.

Here’s a snapshot of how it works:

• Your palm determines your protein portions.
• Your fist determines your vegetable portions.
• Your cupped hand determines your carb portions.
• Your thumb determines your fat portions.

Based on the calorie, portion, and macro calculator’s output, all you have to do is eat the recommended number of each hand portion daily. (Again, we’ll show you how to put this method fully into practice once you’ve put your information into the Precision Nutrition Calculator and received your free report and eating guide.)

How effective are hand portions for tracking macros?

Our research shows hand portions are 95 percent as accurate (or better) as carefully weighing, measuring, and tracking. With substantially less effort and time involved.

Plus, our hand portion tracking system allows you to easily adjust your intake to further optimize your results.

Ready to get started? Go ahead and enter your information into the calorie, portion, and macro calculator above, and we’ll do the rest, providing you with a free nutrition plan customized just for you.

If you have more questions right now, or want to understand the nutrition rules we used to design this calorie, portion, and macro calculator, see the Resources section for a full breakdown.

Resources

The calorie and macro math

Here, we outline the numbers used to determine the calories and macros delivered by the calculator.

Calorie math

This calculator uses the same baseline algorithm as the Precision Nutrition Weight Loss Calculator to calculate maintenance, weight loss, and weight gain calorie needs. It factors in the dynamic and adaptive nature of your metabolism to predict how long it’ll take you to reach your bodyweight goal.

This algorithm is a mathematically validated model based on the NIH Body Weight Planner and adapted from research collected at the National Institutes of Diabetes and Digestive and Kidney Disease.

Q:

How do goals change the equation?

A:

For people looking to improve health, the calorie, portion, and macro calculator uses the weight maintenance calories determined by the validated mathematical model inherent to the NIH algorithm. For people looking to lose body fat, the calorie, portion, and macro calculator uses the validated mathematical model inherent to the NIH algorithm. This takes into account a whole host of anthropometric data, time desired to reach goal, and the adaptive nature of human metabolism. For people looking to gain muscle, the calorie, portion, and macro calculator uses the validated mathematical model inherent to the NIH algorithm. This takes into account a whole host of anthropometric data, time desired to reach goal, and the adaptive nature of human metabolism. For people looking to improve athletic performance, the calorie, portion, and macro calculator adds an additional 10% more calories to the weight maintenance requirements calculated by the NIH algorithm. This supports the increased demands of athletic performance. For people looking to change their body composition with minimal weight change, the calorie, portion, and macro calculator lowers calorie needs by 10% from the weight maintenance requirements calculated by the NIH algorithm. This’ll help facilitate simultaneous fat loss and muscle growth. It should be noted that this approach is most appropriate for individuals who don’t wish to change their body weight by more than 10 to 15 pounds, yet want to improve their body composition.

Macro math

The macronutrients are calculated by many rules.

1. Protein is set on a grams per pound of bodyweight basis, at a range of 0.65-1.35 g/lb, depending upon sex, weight, goal, and activity level. (For very low-fat and very low-carb options, protein is set at 20% of calories, not on a bodyweight basis.)
2. Protein needs are also set on a sliding scale since, on average, even within the same goal and activity level, heavier folks would generally have a greater body fat percentage than lighter folks. Therefore, they require a smaller amount of protein on a grams per pound basis (though still higher on an absolute basis).
3. Then, dependent upon the Macronutrient Preference chosen, either fat or carbohydrates are set at a particular percent of calories (e.g. “Low-fat” is set at 20% calories from fat, and “Low-carb” is at 20% calories from carbs) to determine the allocation of the remaining non-protein calories.
4. Finally, the rest of the calories are filled out by the remaining macronutrient (either fat or carbs). Note, if “Balanced” was chosen, the non-protein calories are split evenly between fats and carbs.

Custom macronutrient percentages

When custom macronutrient percentages are entered, those ratios are used to determine all macronutrient and hand-portion calculations. Overriding the macronutrient math outlined above. (Calories will not be changed.)

Calorie and macro FAQ

How do I make meals out of macros?

You can’t. At least not easily.

Instead, you often have to make your meals first, weigh and measure foods, and input those measurements into an app to find out the macronutrient and calorie amounts. Then see what “allotment” you have left as the day progresses.

However, the hand-portion system does make this much easier, which you can read about in your free personalized guide (as well as below).

Hand portion math

The hand portion amounts were determined based on the calorie and macronutrient calculations as outlined above.

Approximate portion sizes

Using the average hand size for the average-sized man and woman, and combining it with common portion sizes of foods, we approximate the hand-size portions as follows.

For Men
1 palm (protein)	~4 oz (115 g) cooked meat / tofu, 1 cup Greek yogurt / cottage cheese, 1 scoop protein powder, 2 whole eggs
1 fist (veggies)	~1 cup non-starchy vegetables (e.g. spinach, carrots, cauliflower, peppers, etc.)
1 cupped hand (carbs)	~⅔ cup (130 g) cooked grains / legumes (e.g. rice, lentils, oats), 1 medium fruit (e.g. banana), 1 medium tuber (e.g. potatoes)
1 thumb (fats)	~1 tablespoon (14 g) oils, nuts, seeds, nut butters, cheese, dark chocolate, etc.

For Women
1 palm (protein)	~3 oz (85 g) cooked meat / tofu, 1 cup Greek yogurt / cottage cheese, 1 scoop protein powder, 2 whole eggs
1 fist (veggies)	~1 cup non-starchy vegetables (e.g. spinach, carrots, cauliflower, peppers, etc.)
1 cupped hand (carbs)	~½ cup (100 g) cooked grains / legumes (e.g. rice, lentils, oats), 1 medium fruit (e.g. banana), 1 medium tuber (e.g. potatoes)
1 thumb (fat)	~1 tablespoon (14 g) oils, nuts, seeds, nut butters, cheese, dark chocolate, etc.

You’ll note we used one cup of Greek yogurt and cottage cheese as comparable to a palm. And we used a medium-sized tuber and medium-sized fruit as a cupped handful. These sizes were used as they represent common consumption patterns or pre-portioned amounts of these foods, which allows accounting for them to be as consistent and simple as possible.

Now remember, these are just approximates. Not exact measures. Actual portion sizes ultimately depend on the size of the individual hand, which is usually proportional to the size and needs of the individual. (That’s part of the beauty of the hand-portion approach.)

Approximate portion math

With the above approximate portions, we can create various meal scenarios and simulations, and calculate the approximate macros these portions provide. This helps number-oriented users see how weighing and measuring their food compares to using our hand-portion system.

Men’s portion macros
1 palm protein	~ 24 g protein, 2 g carbs, 4.5 g fat, 145 kcal
1 fist veggies	~ 1.5 g protein, 5 g carbs, 0 g fat, 25 kcal
1 cupped hand of carbs	~ 3 g protein, 25 g carbs, 1 g fat, 120 kcal
1 thumb fats	~ 2 g protein, 2 g carbs, 9 g fat, 100 kcal

Women’s portion macros
1 palm protein	~ 22 g protein, 2 g carbs, 4 g fat, 130 kcal
1 fist veggies	~ 1.5 g protein, 5 g carbs, 0 g fat, 25 kcal
1 cupped hand of carbs	~ 3 g protein, 22 g carbs, 1 g fat, 110 kcal
1 thumb fats	~ 2 g protein, 2 g carbs, 8 g fat, 90 kcal

It can’t be emphasized enough—these are approximations. Nothing will be exact, because all aspects of calorie and macronutrient calculations are based on averages with known error rates. (Yes, even the USDA nutrient database reports out averages. Actual foods always vary.) Regardless, this information can be helpful to know for the more mathematically inclined and/or individuals with highly specific and targeted goals.

Assumed variety of food choices

And as you can see, the hand-portion system assumes a mixed intake of protein, veggies, carbs, and fats. As of course, these food sources will have varying amounts of each macronutrient.

For example, let’s look at protein.

Perhaps you start the day with eggs (a high-fat protein source), have a mid-morning Super Shake (very lean protein powder), have a chicken breast for lunch (very lean protein source), and have salmon for dinner (moderately lean protein source).

The hand-portion recommendations are based on the assumption that, on average, you’ll get a moderate amount of fat and even a small amount of carbs from your protein sources.

Now, if you’re consistently eating lots of fat-rich protein sources, or lots of very lean protein sources, you may need to make adjustments. Based on your progress, use outcome-based decision-making to determine if you, or a client, should simultaneously increase or decrease your daily number of thumb-sized portions of fats.

These same assumptions are built in for carbohydrates and fats as well. The hand-portion recommendations assume you’ll have a mix of fruit, starchy tubers, beans, and whole grains for carb sources.

And it assumes you’ll have a mix of whole food fats (e.g. nuts, seeds, avocado), blended whole foods (e.g. nut and seed butters, guacamole, pesto), and pressed oils (e.g. olive oil, avocado oil, coconut oil) for fat sources.

If your intake is skewed towards oils, you may have to decrease the number of thumb-sized portions of fat you eat—since they contain more fat than the other sources. Or if you only eat berries for carbs, you may have to increase the number of cupped hands of carbs you eat—since they contain fewer carbs than the other sources. However, you should only decide that using outcome-based decision-making.

In essence, this means asking, “How’s that working for you?” If you (or your client) are achieving the desired results and are pleased with the overall outcome, there’s no reason to change what you’re doing. But if you’re not progressing the way you’d like, you could adjust your intake.

Testing the hand portion math

Let’s see how this system works in practice and in comparison to manually tracking macros and calories.

Example 1: High-level female athlete, 135 pounds with 18% body fat, who trains twice per day

• Pre-Workout @ 6am: 16 oz black coffee, 1 cup plain low-fat Greek yogurt, 1 cup chopped pineapple, 2 tbsp chopped walnuts, 1 glass of water
• Workout @ 7:15-8:30am: Sips on 16 oz water during training session
• Post-Workout Shake @ 9:00am: 12 oz water, 2 scoops protein powder, 1 medium apple, 1/2 cup old-fashioned oats, 2 cups of spinach, 1 tbsp ground flax seed, 1 tbsp almond butter
• Lunch @ 12pm: 3 oz salmon, 1 cup steamed mixed veggies, 1 medium sweet potato, 1 tbsp coconut oil, 2 glasses of water
• Mid-Afternoon Snack @ 4pm: 1 banana, 2 tbsp natural peanut butter, 1-2 glasses of water
• Workout @ 5:30-6pm: Sips on 16 oz water during training session
• Post-Workout Dinner @ 7pm: 3 oz chopped chicken breast, 2 cups cooked whole grain pasta, plus 2 cups sautéed veggies with 2 tbsp extra virgin olive oil, minced garlic and white cooking wine, 2 glasses of water

If you calculate the calories and macronutrients of this person’s intake using the USDA nutrient database, you’ll get:

• 2672 kcal
• 170 g protein
• 264 g carbs
• 104 g fat

And if you put this person’s intake into hand-size portion terms, you’ll get:

• Protein = 5 palms (Greek yogurt, protein powder x 2, salmon, chicken)
• Veggies = 5 fists (spinach x 2, mixed veggies, sauteed veggies x 2)
• Carbs = 10 cupped hands (pineapple x 2, apple, oats, sweet potato, banana, pasta x 4)
• Fats = 9 thumbs (walnuts x 2, flax seed, almond butter, coconut oil, peanut butter x 2, olive oil x 2)

When you multiply those portion numbers using approximate hand-portion math for women (see above table), it would provide an estimated intake of:

• 2672 kcal (exactly the same as calculating it with apps and spreadsheets)
• 166 g protein (4 g fewer than calculating it with apps and spreadsheets)
• 273 g carbs (9 g more than calculating it with apps and spreadsheets)
• 102 g fat (2 g fewer than calculating it with apps and spreadsheets)

Example 2: Moderately active male, 210 pounds with 17% body fat

• Wake @ 5:30am: 12 oz black coffee
• Breakfast @ 7:00am: 4 whole eggs with a large bunch of peppers, scallions, and mushrooms cooked in a large pat of butter, placed on whole wheat wrap, with ~1 oz cheese, 1 cupped hand of black beans, and some pico de gallo, large glass of water, 12 oz black coffee
• Super Shake @ 10:30am: ~10 oz water, 2 scoops chocolate protein powder, 2 cups of spinach, 2 cups frozen cherries, ~1 tablespoon cacao nibs, ~1 tablespoon of chia seeds
• Lunch @ 2pm: 4 oz turkey breast, ~⅔ cup quinoa, 1 fist of mixed veggies, 1 apple, 2 thumbs of roasted almonds, 1-2 large glasses of water
• 1-2 cups green tea @ 3-4pm
• Dinner @ 6pm: 8 oz sirloin (lean), 2 cupped hands of roasted red potatoes with onions, 2 cups roasted rainbow carrots, 2 tbsp olive oil for roasting, 1 glass wine, 1-2 large glasses of water

If you calculate the calories and macronutrients of this person’s intake using the USDA nutrient database, you’ll get:

• 3130 kcal
• 212 g protein
• 283 g carbs
• 111 g fat

And if you put this person’s intake into hand-size portion terms, you’ll get:

• Protein = 7 palms (eggs x 2, protein powder x 2, turkey, sirloin x 2)
• Veggies = 6 fists (scallions / peppers / mushrooms / pico, spinach x 2, mixed veggies, rainbow carrots x 2)
• Carbs = 9 cupped hands (wrap, beans, cherries x 3, quinoa, apple, potato x 2)
• Fats = 8 thumbs (butter, guacamole, cacao nibs, chia seeds, almonds x 2, olive oil x 2)
• Alcohol = 1 (wine)

When you multiply those portion numbers using approximate hand-portion math for men, it’d provide an estimated intake of:

• 3183 kcal (53 kcal more than calculating it with apps and spreadsheets)
• 220g protein (8 g more than calculating it with apps and spreadsheets)
• 285g carbs (2 g more than calculating it with apps and spreadsheets)
• 113g fat (2 g more than calculating it with apps and spreadsheets)

When looking at both examples, simply using your hands would be 96-100% as accurate as weighing, measuring, and logging all foods on apps or spreadsheets. Plus, with the known error rates of calories and macronutrients present on labels and in nutrient databases, this level of accuracy will likely suffice for all but the most advanced individuals (i.e. people being paid to look a certain way).

Hand portion FAQ

Do I gauge my portions before or after cooking?

One of the most common questions asked about using your hands to measure portions is whether the hand portions are for cooked or uncooked foods.

The answer is most certainly cooked. Hand portions are for plating your food, not cooking it. That way, they can be used at home, restaurants, buffets, conferences, Mom’s house, and the office.

Other helpful notes:

• Dry carbs tend to double in size when cooked. For example:
  • 1/4 cup of dry oats (25g) = 1/2 cup cooked
  • 1/4 cup of dry rice (50g) = 1/2 cup cooked
  • 1/2 cup of dry whole wheat fusilli pasta (40g) = 1 cup cooked

This is helpful to know when it’s difficult to use your hand to measure a cooked food.

What to do with foods that don’t fit?

Some items don’t fit well into the hand-size portion system. It’s not perfect. No single system is. It’s meant to provide practical and actionable guidelines.

Most notably problematic are liquids.

Dairy

Cow’s milk and non-Greek yogurt are tricky as they’re a pretty even mix of all 3 macros or can vary depending on the fat level someone chooses (e.g. whole, low fat, skim, etc.).

Ultimately, we suggest making that decision based on the fat or carbohydrate content of the milk or yogurt you’re consuming.

Generally, consider 1 cup (8 oz) of whole milk products a “thumb” of fat. (Even though it’s larger than a thumb and also provides protein and carbs).

Anything lower in fat (e.g. 0-2%) is generally considered a cupped hand of carbs (while also providing fats and protein).

A cup of anything highly sweetened (e.g. chocolate milk, strawberry yogurt) is generally considered a cupped hand of carbs (while also providing fats and protein).

So what happens in this situation: You have a full-fat Greek yogurt or whole milk that’s highly sweetened? Is it a fat or carb? Think of it this way: If it’s already full-fat, you know it’s a thumb of fat. But if a lot of sugar is also added to it, then it’s also a cupped hand of carbs.

The key is to pick an approach, and apply it consistently. This is probably more important than the actual classification itself. (Remember, the system already has built-in buffers: It assumes your protein, fat, and carb sources contain smaller amounts of the other macros.)

Cookies, ice cream, chips (and other compound foods)

With naturally occurring or minimally processed foods, it’s usually best to assign only one hand portion to a food. But with these highly-processed “compound” foods, you’ll want to assign two (or more) hand portions. Because just like dairy products that are full-fat and highly sweetened, they count as both fat and carbs. An easy way to account for them: one handful is equal to one thumb of fat and one cupped hand of carbs.

Soda

Again, a serving of soda doesn’t really fit into a cupped hand. Instead, consider a 12-ounce can of soda as a cupped hand of carbs. Certainly, 8 ounces would be preferable from the standpoint of physical size (and carbohydrate total), but 12 ounces really simplifies the size and math, as these beverages come pre-packaged this way. (This is similar to how we account for bananas, apples, oranges, pears, and other fruits, since they’re “pre-packaged” by nature.)

Nut Milks

Nut milks are much like cow’s milk above. They tend to provide a mix of macros, depending on the source, and classification would also depend on whether or not they’re sweetened.

Generally, unsweetened versions (like almond milk) don’t count as anything, as they typically only have about 30 to 40 calories in a whole cup (8 ounces), and are often consumed in relatively small amounts. A sweetened version, however, would be considered a cupped hand of carbs.

Again, the key is to pick an approach and follow it consistently.

Alcohol

Alcohol generally should be its own category, as the majority of its calories are derived from its alcohol content (7 kcal / g), not its carb content. This applies to pretty much all alcohol, be it light beer, microbrew / craft beer, wine, and spirits (although some microbrews / craft beer and dessert wines can contain quite a few carbs).

However, many folks like to put alcohol in the carb category, which can work, too. Again, whatever method you prefer can work; just follow it consistently.

Note that most alcohol is about 100-150 calories per serving. If it has a sweetened additive (think margarita, or alcohol + tonic), then it’s adding a whole lot more sugar. So count that as a serving (or more) of alcohol and one (or more) cupped hands of carbs too.

How do I account for mixed-food meals?

It gets tricky with mixed-food meals, like soups and chilis. You simply have to eyeball it, and make your best guess, especially if you didn’t make it yourself.

Ultimately, the general goal is to get a protein, veggie, quality carb, and/or healthy fat in each portion. This is relatively easy to do when making it yourself. When made by others, simply guesstimate as well as you can. Most importantly, if the goal is anything other than weight gain, eat slowly and mindfully, until satisfied.

Often, meals like this are a mix of protein, carbs, and fats, but are a bit lower in veggies. Adding a vegetable on the side can be very helpful. And adding additional protein can also be helpful if the meal seems to have a greater proportion of carbs and fats.

Legumes and lentils: protein or carb?

Legumes and lentils both contain protein and carbs, so where should they be counted?

Answer: It depends on the meal itself and/or the eating style of the individual. If someone is fully plant-based/vegan, then it’s likely the legumes or lentils will count as their protein source, since those are probably the most protein-dense foods they’re consuming. But they can also count as both… under certain conditions.

Our suggestion: Choose the most protein-rich food (assuming there is one) as your protein source, and slot the other items from there.

Examples:

1. Chicken with beans, broccoli and olive oil.
2. Beans with rice, broccoli and olive oil.
3. Beans x 2 with broccoli and olive oil.
4. Rice with broccoli and olive oil
5. Beans with broccoli and olive oil

In example 1, chicken is the protein (the most protein-rich part of the dish), beans are the carbs, broccoli is the vegetable, and olive oil is the fat.

In example 2, beans are the protein (the most protein-rich part of the dish), rice is the carbs, broccoli is the vegetable, and olive oil is the fat.

In example 3, one serving of beans would count as protein, and the other serving would count as carbs. In this scenario, it gets more difficult because it’s less clear-cut than the first two examples.

In example 4, there isn’t a protein-rich food, just a carb, vegetable, and fat.

In example 5, it would depend on the eater. Omnivore? Then we’d count the beans as a carb. Plant-based? Then we’d count the beans as a protein.

How do I quantify my exercise?

In using the calorie, portion, and macro calculator above, you’ll see the terms gentle, moderate, and strenuous. These describe the intensity of your activity.

Use the guide below to gauge your activity levels. When in doubt, it’s better to underestimate your activity rather than overestimate it.

Moderate to Strenuous Activity

• Resistance training
• Interval or Circuit training
• Crossfit
• Running or jogging
• Rowing
• Cycling
• Swimming
• Team sports (e.g. basketball, hockey, soccer, tennis, etc.)
• Hiking
• Jump Rope
• Group classes (spin, dance, etc.) and bootcamps
• Yoga (power, bikram)

Gentle Activity

• Walking
• Yoga (hatha, vinyasa, ashtanga, etc.)
• Pilates
• Golfing
• Biking, swimming or cycling at a leisurely pace or for pleasure

Example 1: Let’s say your week includes:

• Walking for 20 minutes, 2 times
• Vinyasa yoga for 30 minutes, 2 times
• Resistance training for 45 minutes, 2 times
• Running for 30 minutes, 3 times

That’d count as:

• 4 gentle activities (vinyasa yoga x 2; walking x 2) for a total of 100 minutes (1.66 hours)
• 5 moderate to strenuous activities (resistance training x 2, running x 3) for a total of 180 minutes (3 hours)

Which means you’d select your activity level as “Moderate” under the purposeful exercise question. (Defined as moderate to strenuous activity 3 to 4 hours per week.) The gentle activities are fantastic, but don’t bump up your calorie needs like higher-intensity activity does. So that is what you would be counting.

Example 2: Suppose your week includes…

• • Swimming leisurely for 30 minutes, 3 times
  • Resistance training for 30 minutes, 2 times
  • Group exercise class for 60 minutes, 1 time

That’d count as:

• 3 gentle activities (leisurely swimming x 3) for a total of 90 minutes (1.5 hours)
• 3 moderate-strenuous activities (resistance training x 2, group exercise x 1) for a total of 120 minutes (2 hours)

Which means you’d select your activity level as “Light” under the purposeful exercise question. (Defined as gentle to moderate activity 1 to 3 hours per week.)

Example 3: Suppose your week includes…

• Golfing for 2 hours, 1 time
• Resistance training for 60 minutes, 2 times
• Mountain biking for 90 minutes, 4 times

That’d count as:

• 1 gentle activity (golfing) for a total of 120 minutes (2 hours)
• 6 moderate-strenuous activities (resistance training x 2, mountain biking x 4) for a total of 480 minutes (8 hours)

Which means you’d select your activity level as “Very Intense” under the purposeful exercise question. (Defined as moderate to strenuous activity 7+ hours per week.)

Calculator development notes and FAQs

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that’s personalized for their unique body, preferences, and lifestyle—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

The post The Ultimate Calorie, Portion, and Macro Calculator appeared first on Precision Nutrition.

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