The short version: you don't need to be exact to make progress. Estimating consistently, tracking cooking oil, and logging every day matter far more than weighing every gram.
1. Use your hand as a portion guide
Your hand goes everywhere with you and scales with your body size. These are rough guides, not exact measures:
| Hand portion | Roughly equals | Use it for |
|---|---|---|
| Palm (thickness and size) | about 85–115 g cooked meat or fish | Protein |
| Closed fist | about 1 cup | Rice, pasta, cereal, fruit |
| Cupped hand | about ½ cup | Nuts, beans, snacks |
| Thumb | about 1 tablespoon | Oil, butter, peanut butter, dressings |
2. Snap a photo instead of searching
Searching and weighing every item is the main reason people quit tracking. Photo logging lets you capture a meal in seconds and review it after. Apps like BiteWise use AI to identify the foods on your plate and estimate their calories and macros, which you can then adjust.
3. Don't forget the hidden calories
- Cooking oil: about 120 calories per tablespoon. It's the most commonly missed item.
- Drinks: sweet coffee, milk tea, juice and soft drinks can add hundreds of calories.
- Sauces and dips: mayonnaise, gravy and dressings are calorie-dense.
- Bites and tastes: small extras while cooking or snacking add up over a week.
4. Consistency beats precision
If your estimates are a little off but you log the same way every day, the trend still tells the truth. Watch your weekly average weight, and adjust your intake if the trend doesn't move after two or three weeks.
5. Weigh once, eyeball forever
If you have access to a scale, weigh your common foods once: your usual rice serving, your favourite snack, your morning coffee. After that you'll recognise those portions on sight.
Values are typical estimates for general information, not medical advice. Brands, recipes and portions vary.