Nutrition Calculator

Nutritions Calculator

Food Portion Calculator

Food Portion Calculator


Portion calculator with steps

Here’s a straightforward 3-step method for estimating healthy portion sizes:

Step 1: Identify your food group:

  • Protein-rich foods include eggs, nuts, seeds, beans, lentils, tofu, fish, and poultry.
  • Vegetables: Any non-starchy vegetables, such as cucumbers, tomatoes, peppers, broccoli, and spinach.
  • Fruits: Any type of fresh fruit, including melons, grapes, apples, oranges, bananas, and berries.
  • Grains: pasta, popcorn, brown rice, quinoa, whole-wheat bread, and oats (in moderation).
  • Dairy: Moderate amounts of low-fat milk, yogurt, and cheese.
    Fats: Nuts, seeds, avocados, olive oil, and other healthy fats.

Step 2: Choose a reference item:

  • The palm of your hand (3–4 oz) is protein.
  • Vegetables: One cup, approximately
  • Fruits: About a cup-sized small apple
  • Grains: About half a cup, closed fist
  • Dairy: A tiny 6-ounce container of yogurt
  • Thumb tip (about 1 tsp) of fat

Step 3: Adjust based on your needs:

  • Age and activity level: Teenagers who are growing or who are very active might require larger servings.
  • Body composition: Individuals with higher muscle mass may require slightly larger portions because they burn more calories.
  • Energy requirements: Vary the portions you eat throughout the day according to your level of activity and hunger.


  • For precision, use measuring spoons and cups, especially in the beginning.
  • See the portions on your plate: half should consist of vegetables, 25% should be protein, and 25% should consist of carbs.
  • Never hesitate to modify serving sizes to your personal tastes and hunger indicators.
  • Prioritise variety and foods high in nutrients over calorie counting.
  • Check Our accurate Portion Calculator

Check Our Free Macro Meal Plan