Estimation Guide

There are a few ways to estimate how much your eating. We recommend you start with getting as accurate as possible and use less accurate methods when needed.

Estimation takes practice so do this at home a few times to get context and experience.

Step 1. Measure out 4 oz. of meat on a weight scale so that you know 100% it’s 4 oz.

Step 2. Put that in your palm.

Step 3. Take 2 pictures of that. Yes, grab your phone, take 2 pictures. One, a birds eye view where you can see how far it stretches up and down and side to side. Two, a “landscape” so you can see how thick or tall the meat is.

Do this for more than just meat.
1 cup of rice.
1 cup of pasta.
1 oz. of bread.

Other comparison ideas:
Take out your measuring cups and hold it in one hand. Make a fist with the other. How does the size of your fist compare to the measuring cup? When you’re eating make a fist next to the food you want to estimate. 

A last option is to use your hands to estimate. It’s better than not estimating and it will provide you with context over the long run.