Hand-Portion Guide
β
Protein palm1 palm β 25β30g protein β chicken, fish, beef (about 100β120g cooked)
β
Carb fist1 fist β 40β50g carbs β rice, pasta, oats (about 1 cup cooked)
π
Fat thumb1 thumb β 7β10g fat β oils, butter, nut butter (about 1 tbsp)
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Veggie handful1 cupped handful β 75β100g vegetables
Cut Cheat Sheet
Protein first: hit 180g before worrying about anything else. ~0.93g/lb preserves muscle in a deficit.
Your 400-cal deficit β 0.8 lb/week. Expect ~15 lbs in 4β5 months with diet breaks.
Caddie days burn more β on 36-hole days it's fine to eat at maintenance (~2,930 kcal).
Fiber β₯35g and potassium β₯3,400mg mostly take care of themselves if you eat fruit + veg at 2 meals.