PERS ON A LIZ ED NUT RIT ION RE PORT F OR

Ma Kham Oo

CALORIE, MACRO,
AND PORTION GUIDE
PRE PARE D BY

Sayar Kaung
Iron Gym

P OWERE D BY
 Calorie, Macro, and Portion Guide | Introduction for Ma Kham Oo

INTRODUCTION

Congratulations
You’ve taken an important first step toward achieving your goals. Now this Calorie, Macro, and
Portion Guide—created just for you—will help get you started.

How to use your guide

In this guide, you’ll learn how to:

check Get started TODAY (and what to expect)

check Eat the right amount of food at each meal

check Easily judge the portion sizes that are right for your body and goals

check Choose foods based on your eating preferences

check Track your food intake and stay consistent

check Build your daily menu using the sample meal ideas

check Make adjustments for continual results

Go at your own pace. You don’t have to jump in head-first to start experiencing benefits.
Feel free to skim this guide and pull out some helpful first steps. You can always come back
to it as needed.

Don’t overthink it. The best way to start making progress… is to start making progress. That
can be as simple as choosing just one concept in this guide and putting it to use. For example,
you might begin by using hand portions at one meal a day. As you practice and get used to it,
you can use it for other meals.

Keep this guide handy. There are a lot of helpful elements here, but it can also be a lot
to remember. Refer back whenever you need a refresher.

Have fun!

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 Calorie, Macro, and Portion Guide | Calculations for Ma Kham Oo

CALCULATIONS

Determining your unique

personal needs
How much you should eat depends on many factors. To come up with
your personalized needs, these factors were taken into consideration:

AGE SEX WEIGHT HEIGHT

33 Female 128

PREFERRED EATING STYLE MEALS/DAY

Anything 4

MACRO RATIOS

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 Calorie, Macro, and Portion Guide | Calculations for Ma Kham Oo

For your needs and goals, Ma Kham Oo, you might start by eating:

FOR EXAMPLE:
palm-sized portions (or g)
• Chicken
of protein per day • Tofu
• Fish
That’s palms or g of protein per meal.
• Greek yogurt

FOR EXAMPLE:
fist-sized portions
• Spinach
of veggies per day • Carrots
• Cauliflower
That’s fists per meal.
• Tomatoes

FOR EXAMPLE:
cupped handfuls (or g)
• Beans
of carbohydrates per day • Blueberries
• Sweet potatoes
That’s handfuls or g of carbs per meal.
• Oats

FOR EXAMPLE:
thumb-sized portions (or g)
• Olive oil
of healthy fats per day • Walnuts
• Guacamole
That’s thumbs or g of fats per meal.
• Flax seeds

Eating like this will provide the 2200 calories you are estimated to need to reach your goals.

Start planning your meals and daily intake with these personalized calories, macros and
portions. You can (and likely should) modify them further as you go along. Check out some
Anything meal ideas on the next page to get inspired.

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 Calorie, Macro, and Portion Guide | Meal Ideas for Ma Kham Oo

MEAL IDEAS MEALS/DAY

Eat Anything Meals 4

Vegetable Omelet Strawberry Banana Grilled Pesto

and Nut Butter Toast Super Shake Chicken Wrap
palms of eggs scoops of vanilla or palms of chopped chicken
strawberry protein powder
fists of onions, peppers, fists of baby carrots and
and mushrooms fists of spinach cucumber slices

slices of toast handfuls of frozen handfuls whole grain wrap

strawberries and banana and black beans
thumbs of nut butter
thumbs of chia seeds thumbs of olive oil pesto

Plus 4-12 oz water, plain dairy milk,

or unsweetened plant milk

Roasted Salmon, Sweet Seared Tofu with

Potatoes and Cauliflower Quinoa and Mixed Tropical Cottage
with Olive Oil Drizzle Greens Salad Cheese Bowl
palms of salmon palms of seared tofu cups of cottage cheese

fists of roasted cauliflower fists of leafy green salad handfuls of chopped

pineapple
handfuls of sweet handfuls of quinoa
potato slices thumbs of chopped
thumbs of dressing walnuts
thumbs of olive oil drizzled on top
drizzled on top
Season as desired. Plus 1 glass wine
(counts as 1 handful or 1 thumb)

Want more guidance? See Precison Nutrition’s 5 step guide to building healthy meals.

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 Calorie, Macro, and Portion Guide | Meal Planning for Ma Kham Oo

MEAL PLANNING

How to eat the right

amount for your goals
There are multiple ways to help you track your intake and consistently eat right for your
goals and needs.

You can track your calories, count your macronutrients, or use your hands to measure your
portions (which will track and count your calories and macronutrients for you).

The basics of macronutrients and portion sizing

To track your calories and/or count your macros you can:

• Read nutrition labels.

• Use a food scale and measuring cups.
• Log your intake into a food tracking app.

Or all of the above.

This can help you better understand how many calories are in foods, create awareness of
macronutrients, and track your intake as accurately as is reasonably possible.

This calorie and macro counting approach tends to work best for the mathematically
inclined, or folks with advanced goals looking to push their physiques to the limit.

But it’s not for everyone.

You don’t need to count calories or macros to get the right portions for your goals. Instead,
just use your hand to measure.

This approach will dramatically simplify the eating and tracking process, and it’s nearly as accurate
as the calorie and macro approaches.

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 Calorie, Macro, and Portion Guide | Meal Planning for Ma Kham Oo

Some folks even like to start with the calories and macros, and then switch to hand portions as
they feel more comfortable.

Here’s the general idea.

A portion of protein A portion of A portion of carbs A portion of fats

= 1 palm vegetables = 1 fist = 1 cupped hand = 1 thumb

This handy portion-measuring system works well for many reasons.

1. Hands are portable. They come with you to work lunches, restaurants, social gatherings, and
even Grandma’s house.

2. Hands are a consistent size. This provides a consistent portion reference.

3. Hands are proportional to the individual. Bigger people generally need more food, and tend
to have bigger hands, so therefore get larger portions. Smaller people generally need less
food, and tend to have smaller hands, so therefore get smaller portions.

Plus, the hand portion-measuring system provides appropriate amounts of nutrient-dense foods
and their specific macronutrients.

Hand Portion Macronutrient Conventional Measurement

Protein 1 palm ~20-30 g ~3-4 oz cooked meat/tofu, 2 whole eggs, 1 cup Greek yogurt

Carbs 1 cupped hand ~20-30 g ~1/2-2/3 cup cooked grains/legumes, 1 medium fruit/tuber

Fats 1 thumb ~7-12 g ~1 tbsp

This approach helps most folks meet their protein, vegetable, carb, fat, and calorie needs without
having to count a gram or weigh an ounce of food.

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 Calorie, Macro, and Portion Guide | Tracking Consistency for Ma Kham Oo

TRACKING CONSISTENCY

How to meet your targets

How consistent do I need to be?
Research shows that any effort— no matter how imperfect—can result in real, measurable
progress. It’s about learning and accepting that better is better and that even a little effort can
translate into real progress and health benefits.

For more moderate goals, a target of 75-80% consistency is often the sweet spot to make
continual progress while still living an enjoyable and sustainable lifestyle.

For more advanced goals, a target of 90%+ consistency is often needed to push boundaries and
reach more extreme levels of human physiology.

If you’re using your hand to measure and track your portions:

Using a hand portion tracker sheet—like the personalized one provided on the next page—
will help you meet your targets. Your goal is to be as consistent as you can, but not obsessive.
There are several ways to use your personalized tracker:

• You can check off each portion box as you eat the portion.
• You can place numbers in each portion box to indicate which meal you ate the portions.
(So you can see which meals you are—or aren’t—hitting your portion target.)
• You can use letters in each portion box to indicate what foods you ate that fulfilled
that portion. (Example: “C” for chicken under protein, or “F” for fruit under carbs.)
• You can do all of the above. (Example: “C3” for chicken eaten at your third meal.)
• You can create your own process for tracking your consistency.

Ultimately, it’s all about finding the approach that works best for you.

If you’re counting your calories and macros...

The best step here is to bust out the food scales and measuring cups, and log your food
intake into a calorie and macro tracking app (such as MyFitnessPal or Cronometer).

It often helps to measure, weigh, and track daily in the beginning, to become comfortable with
the process. But after two or three weeks—when you’ve got the hang of it— you can simply use
these tools to perform occasional spot-checks on your accuracy.

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 Calorie, Macro, and Portion Guide | Tracking Consistency for Ma Kham Oo

Daily Portion Tracking Sheet

PROTEIN VEGETABLES CARBS FATS

PER MEAL

PER DAY

MONDAY

TUESDAY

WEDNESDAY

THURS

FRIDAY

SATURDAY

SUNDAY

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 Calorie, Macro, and Portion Guide | What to Eat for Ma Kham Oo

WHAT TO EAT

How to choose foods to meet

your macro and portion goals
Learn to make better choices without giving up the foods you love.

It’s common for people to want to categorize foods as “good” or “bad.” This type of approach
can make the “right” choices seem clearer. Unfortunately, it also leads to feelings of deprivation,
frequently followed by guilt (once you “cheat”). Because who can be perfect all the time?

There’s both a more effective and more enjoyable way. Instead of “good” and “bad,” think
of foods on a continuum from “Eat Less” to “Eat Some” to “Eat More.” This better allows for
sustainable long-term change and progress.

Think about it: With this approach, you can occasionally indulge in some of those “Eat Less” foods
without guilt, knowing that—in reasonable amounts—they’re not going to set you back or ruin the
progress you’ve worked so hard to make.

Your goal is simple: Aim to progress up the continuum choosing more of the “Eat More” and
“Eat Some” options, and fewer of the “Eat Less” options. Make better choices strategically and
systematically, over time.

On the next few pages, you’ll see a list of options for each type of food. Every food category has
been included, even ones you might not eat. So you can use this resource if you’re ever preparing
meals for people with different food preferences or restrictions.

Here’s what to do.

1. Look through the food lists and refer back to the Meal Ideas page

2. Pick options from each category that you like or want to try

3. Make a grocery list from those options

4. Plan meals based on your macros or portions, knowing you’ll have all you need.

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 Calorie, Macro, and Portion Guide | What to Eat for Ma Kham Oo

Prioritize fresh, lean, minimally processed

Protein sources of protein, and consider limiting red

meat to ~18 oz (or 4 palms) per week or less.

EAT MORE EAT SOME EAT LESS

Eggs and egg whites Fish

Uncultured Medium-lean Fried Chicken fingers,
cottage cheese meats meats nuggets, and wings

Shellfish Chicken
Tofu Edamame High-fat High-fat
meat sausages

Duck breast and thighs Turkey

Canadian Meat jerky Processed Processed

bacon soy deli meats

Lean beef Bison

Lamb Minimally Protein bars Pepperoni

processed sticks
Lean pork Wild game lean deli meat

Other meats
goat, camel, horse High-mercury
Plain Greek fish
kangaroo, crocodile yogurt Poultry Protein
sausage powders

Tempeh Cultured cottage

cheese

Insects

Lentils and beans

These are protein for plant-based eaters and
meatless meals, otherwise, they’re considered
sources of carbohydrates

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 Calorie, Macro, and Portion Guide | What to Eat for Ma Kham Oo

Focus on whole, minimally processed sources of

Carbohydrates carbohydrates that pack lots of nutrition and fiber,

and include a mix of starches and colorful fruits.

EAT MORE EAT SOME EAT LESS

Beans Steel-cut, rolled, Buckwheat Couscous White rice Granola

and lentils and old-fashioned Cereal bars Fruit juices Flavored milk
oats

Instant or Milk Vegetable Honey, Canned, dried,

Quinoa Whole-grain, black, Sorghum flavored oats juices molasses, and pureed fruit
and wild rice
syrups & jellies w/ added sugar

Farro Millet Potatoes Flavored Flavored Pancakes

yogurt kefir and waffles Soda Crackers Sugar

Amaranth Plain non-Greek Plain kefir

Whole-grain Oat-based Canned, dried, Pretzels Foods with 10+g
yogurt
crackers granola and pureed added sugar
bars unsweetened
fruit

White bagels, breads, These foods are also rich sources of

English muffins, pastas, fats, so be mindful of both their
Fresh and Corn Sweet and wraps carbohydrate and fat content
frozen fruit potatoes

Chips Fries

Barley Taro Yuca

Whole or sprouted grain

bagels, breads, English
muffins, pastas, and wraps
Candy bars Donuts Cookies

Pastries Muffins Cakes

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 Calorie, Macro, and Portion Guide | What to Eat for Ma Kham Oo

Aim for a mix of whole-food fats (like nuts and

Fats seeds), blended whole foods (like nut butters),

and pressed oils (like olive and avocado).

EAT MORE EAT SOME EAT LESS

Also sources
of protein,
though usually
higher in less
Bacon Sausage desirable fats.
Extra virgin Walnut oil Marinades and Virgin and Expeller pressed Sesame oil
olive oil dressings with oils light olive oil canola oil
in this category

Flaxseed oil Coconut Peanut oil and Butter Margarine Processed

Avocado and Cheese, Egg yolks oil / milk regular cheese
avocado oil aged > 6 months peanut butter

Corn oil Cottonseed oil Sunflower oil

Seeds: chia, flax, Cashews Pistachios Dark Marinades and Fish and
hemp, pumpkin chocolate dressings with oils algae oil
and sesame in this category

Canola oil Soybean oil Safflower oil

Cream Cheese aged Flavored nuts

Almonds Brazil nuts Pecans
<6 months and nut butters

Marinades and Vegetable Fat-rich foods

Often rich in carbohydrates dressings with oils oil with 10+ g
Peanuts & natural Olives Pesto made w/ as well, with sources of in this category added sugar
peanut butter extra virgin varying quality.
olive oil Trail mix

Hydrogenated oils Shortening

and trans fats
Nut butters Fresh
from other nuts unprocessed
in this category coconut
High oleic High oleic
safflower oil sunflower oil
These naturally-bred oils are high in
heart-healthy monounsaturated fats and
contain little saturated fats and no trans fats.

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 Calorie, Macro, and Portion Guide | What to Eat for Ma Kham Oo

When eating vegetables (and fruits), try to

Vegetables “eat the rainbow.” Different colors imply

different nutrients and health benefits.

Beets Red Pumpkin Orange Yellow Acorn

Radicchio cabbage peppers peppers squash
Rhubarb

Carrots
Red onions
Tomatoes Butternut
Red leaf Red squash Yellow
lettuce peppers beets
Summer
squash
Radish Yellow
carrots

Purple

EAT THE
asparagus
Purple White carrot
cauliflower

RAINBOW
Rutabaga Shallots

Eggplant
Mushrooms Jerusalem
Purple artichoke
carrots Purple Cauliflower
peppers

Garlic
Purple
cabbage
Green Romaine Onions
beans lettuce
Celery Broccoli
Kale Cabbage Cucumbers

Chinese Iceberg
Brussels Collards
cabbage lettuce
sprouts Snap peas
Arugula Asparagus Green peppers Spinach

For more on food choices—and adjusting your intake for your preferences and goals:
See ‘What should I eat?’ Precision Nutrition’s 3-step guide for choosing the best foods for your body.

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 Calorie, Macro, and Portion Guide | Making Adjustments for Ma Kham Oo

MAKING ADJUSTMENTS

How to adjust calories,

macros and hand portions
to further progress
Important point: The suggested calorie, macronutrient, and hand-portion numbers in your
guide are a starting point, not an ending point. Even with all of the information you provided, no
calculator or coach can determine YOUR exact needs.

With that in mind, you will likely have to make a few adjustments. But first, it’s important to know
what kind of progress is possible... and probable.

Realistic rates of body fat loss per week

Progress % Body weight Men Women

Extreme 1-1.5% body weight (~2-3 lb) (~1.65-2.5 lb)

Reasonable 0.5-1% body weight (~1-2 lb) (~0.8-1.65 lb)

Comfortable <0.5% body weight (~<1 lb) (~<0.8lb)

How fast you can lose body fat depends on how consistently you can, or want to, follow the given
guidelines. Fat loss is often faster when first starting out and when you have more body fat to
lose. The leaner one becomes, the slower the rate of loss becomes, with more frequent plateaus.

Realistic rates of muscle gain per month

Fitness level Men Women

Beginner 1-1.5% bodyweight (~1.5-2.5 lbs) 0.5-0.75% bodyweight (~0.65-1 lb)

Intermediate 0.5-0.75% bodyweight (~0.75-1.25 lbs) 0.25-0.375% bodyweight (~0.325-0.5 lbs)

Advanced 0.25-0.375% bodyweight (~0.375-0.625 lb) 0.125-0.1875% bodyweight (~0.1625-0.25 lbs)

The ability to gain muscle is dependent upon age, training experience, biological sex, consistency
with food intake, and more.

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 Calorie, Macro, and Portion Guide | Making Adjustments for Ma Kham Oo

Not losing fat within realistic parameters?

Decrease your intake by about 250 calories a day, by cutting out some carbs and/or fats.
Or simply remove 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats from your daily
intake. (That’s 2-3 total portions of carbs and fats, combined.)

Not gaining muscle within realistic parameters?

Increase your intake by about 250 calories a day, by adding some carbs and/or fats.
Or simply add 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats to your daily
intake. (That’s 2-3 total portions of carbs and fats, combined.)

Losing too much lean mass when losing weight?

Increase your daily protein intake by about 25 grams. Or simply add 1 extra palm of protein
to your daily intake.

Gaining too much fat when adding muscle?

Increase your daily protein intake by about 25 grams, and decrease your daily carb and/or
fat intake by about 250 calories. Or simply add 1 extra palm of protein to your daily intake,
and remove 1-2 cupped handfuls of carbs and/or 1-2 thumbs of fats from your daily intake.
(That’s 2-3 total portions of carbs and fats, combined.)

How long should I wait before making adjustments?

In general, you should monitor your results about every two weeks before making further
adjustments to your intake. And as you become more advanced, or progress closer to your
final goal, it may take a full four weeks to see if your intake is working. Give it an appropriate
amount of time before considering further adjustments.

Want to substitute some carb or fat portions?

You can substitute carb or fat portions for each other to suit your preferences. Pay attention
to your response (e.g. appetite, energy levels, body change progress, etc.) and make further
adjustments as desired.

What about snacks?

Your daily macro and portion totals can be divvied up as you prefer, so feel free to replace
any meals with smaller snacks. Be sure to adjust by adding appropriate portions to other
meals throughout the day, as your main goal is to reach your target daily intakes.

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 Calorie, Macro, and Portion Guide | Final Thoughts for Ma Kham Oo

FINAL THOUGHTS

Move toward your goals

A healthy, fit body isn’t just about food and exercise (though that’s important).

It’s also about how you think and feel, and what’s important to you.

Imagine your Perfect Day.

Imagine you’ve succeeded, and you’ve gotten everything you wanted. What’s happening?
What are you doing? What’s around you? What’s better?

Now, see if you can do a tiny piece of your Perfect Day, today.
This could be as simple as spending 30 seconds doing a little extra to work towards your goals.
Or tacking up a picture of what your Perfect Day might look like.

Or pretending, if only for a moment, that you’ve already become that person you want to be. That
you already live the way you want to live, and feel how you want to feel.

The more you can imagine yourself living your goals, the more real they get.

Don’t worry about being stuck with what you don’t want. You’ve already started taking steps
towards change.

Focus on moving toward what you do want.

Reward yourself for every small victory. Everything counts, no matter how little.

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