Precision Nutrition Hand Portioning Calculator
Precision nutrition hand portioning calculator is an essential tool for maintaining a balanced diet and understanding your nutritional needs. It helps you portion your meals accurately, ensuring you consume the right amount of nutrients for your body.
- Select your gender.
- Enter your age, weight, and height.
- Click ‘Calculate’.
- View your results and chart below.
The calculator uses the Mifflin-St. Jeor equation to estimate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE). The results are used to calculate your macronutrient needs.
| Activity Level | Carbohydrates (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| Sedentary | 3-5g/kg | 1.2-1.7g/kg | 0.8g/kg |
| Moderately Active | 4-6g/kg | 1.5-2g/kg | 0.8-1g/kg |
| Very Active | 5-8g/kg | 2-3g/kg | 1-2g/kg |
- Use a food scale for accurate measurements.
- Consult with a registered dietitian for personalized advice.
- Track your macronutrient intake consistently.
What is a macronutrient?
Macronutrients are nutrients that provide calories or energy. They include carbohydrates, proteins, and fats.
For more information, see the USDA’s ChooseMyPlate and the Dietary Guidelines for Americans.