Hand-Portion Guide
✋
Protein palm1 palm ≈ 25–30g protein — chicken, fish, beef (about 100–120g cooked)
✊
Carb fist1 fist ≈ 40–50g carbs — rice, pasta, oats (about 1 cup cooked)
👍
Fat thumb1 thumb ≈ 7–10g fat — oils, butter, nut butter (about 1 tbsp)
🤲
Veggie handful1 cupped handful ≈ 75–100g 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 ≈ 0.8 lb/week. Expect ~15 lbs in 4–5 months with diet breaks.
Caddie days burn more — on 36-hole days it's fine to eat at maintenance (~2,930 kcal).
Fiber ≥35g and potassium ≥3,400mg mostly take care of themselves if you eat fruit + veg at 2 meals.