Frustrated with Macro Calculators? My Method for Tracking Macros to Take Back Time and Mental Energy

By: Shaela Daugherty

When it comes to nutrition, many of us have been conditioned to think that tracking every calorie is the only way to achieve our health goals. Whether it’s weight loss, muscle gain, or just feeling better in your body, it often feels like you need an app, a calculator, or some high-tech tool to keep track of your food intake. But what if I told you there’s a simpler way?

Let’s talk about macro tracking—but not in the way you might expect. Today, I’m introducing you to a much easier approach, one that doesn’t require you to count every bite. It’s called the Hand Method, and it’s a game-changer for anyone looking to simplify their approach to food while still seeing results.

What Are Macros?

Before we dive into the Hand Method, let’s quickly review what macros (or macronutrients) are. Macros are the nutrients your body needs in large amounts to function properly. There are three primary macros:

• Protein: Helps with muscle repair and growth. Think meats, eggs, and legumes.
• Carbohydrates: Your body’s primary energy source. Includes fruits, grains, and starchy vegetables.
• Fats: Essential for hormone production and brain function. Think oils, nuts, and seeds.

Tracking macros helps you understand the balance of nutrients in your meals, which can be more effective than simply counting calories. But if tracking macros has felt overwhelming, keep reading—there’s an easier way!

The Hand Method: A Simple Approach to Macro Tracking

The Hand Method uses your own hand as a guide to portion sizes. The beauty of this approach is that it’s customizable to your body, doesn’t require any special tools, and can be applied anytime, anywhere.

Here’s how it works:

1. Protein: Use the palm of your hand to measure one serving of protein. Aim for 1-1.5 palm-sized portions at every meal.
2. Carbohydrates: Cup your hand to measure your carbs. One cupped handful of carbs per meal will keep your energy levels steady.
3. Fats: Look at your thumb! This is your guide for fats—one thumb-sized portion per meal is ideal.

By using your hand, you create a natural portion control system that works with your body’s needs. No more apps, no more calculators—just a simple method you can use for every meal.

Why the Hand Method Works

1. It's Personal: Your hand is proportionate to your body, making this method unique to you.
2. It's Practical: You can use this method anywhere—at home, at restaurants, or on vacation.
3. It’s Sustainable: The Hand Method isn’t about perfection. It’s about giving you the tools to make healthier choices without obsessing over numbers.

How to Get Started

Want to start using the Hand Method today? It’s easy. Next time you sit down for a meal, try identifying your macros. Look at your plate and ask:

• Where’s my protein?
• Where’s my carbs?
• Where’s my fat?

Use your hand to guide your portions and adjust as needed based on your hunger and goals.

Join the Stronger Collective for More Support

If you want to take the guesswork out of nutrition, the Stronger Collective App is the perfect companion. Not only does it provide easy Crock-Pot recipes, but each recipe includes macro breakdowns using the Hand Method. You’ll get access to tools that make tracking nutrition simple and practical, all while fitting into your busy life.

Start your free 7-day trial today!

Tracking macros doesn’t have to be overwhelming or time-consuming. By using the Hand Method, you can take control of your nutrition in a way that feels intuitive and manageable. Whether you’re just starting your fitness journey or looking for a more sustainable way to fuel your body, this method can help you reach your goals without the stress of counting every calorie.

If you’re ready to simplify your nutrition, give the Hand Method a try, and don’t forget to check out the Stronger Collective App for even more support and resources!

Prefer to Listen? Check out the podcast episode HERE