How Many Calories Do You Need? Let’s Find Out!

October 26, 2021

When someone is on a diet program, sometimes it is so lazy for them to count their daily calorie intake, even though it is quite necessary to do it. It turns out that it's not a difficult thing to do if you already understand the "hand method".

What is “hand method”?

You can use your hand as a reference in determining the amount of calorie intake that you will consume and the calorie intake is different for men and women. Let's talk about it!

Hand Method Reference

You can easily determine the calories that you will need with just the help of your hand. Here's how to measure it:

  1. The palm of your hand as a reference for the amount of protein intake

  2. Your fist as a reference for the amount of vegetable intake

  3. Hands look up as a reference for the amount of carbohydrate intake

  4. Thumb as a reference for the amount of fat

The calculation is also different for men and women. For men, the intake needed for each is 2 times, while for women 1 is enough.

Adjust calorie intake to activity and needs

In addition to using the "hand method" as a reference for your daily calories, it also depends on your activities and needs. If you have a goal to gain weight, then you can add 1 more serving of carbohydrates or protein in your food portion. On the other hand, if you have a target in reducing fat or fat loss, then you can reduce the portion of fat or carbohydrates from your food portion.

All the effort you do to reach your target will not be that hard if you know the tricks when doing it. You can also join Gold's Gym and join a program with our Personal Trainer to get better direction to help you achieve your goals.