Maintenance three ways → target calories → protein / fat / carbs → hand portions per meal → water and step floors. A starting estimate (±10–15%), then a feedback loop.
From a stall review: −100 to −200, applied to the target. 0 = none.
Pre-filled with the average of the two estimates. Type the tracked number when you have it.
Palm ≈ 25 g protein · cupped hand ≈ 25 g carbs · thumb ≈ 10 g fat · fist = vegetables (1–2 at every meal). Round to halves. Level 1: coach the palm at breakfast first. Level 3: the grams above are the targets; the hands are the picture.
Numbers are a hypothesis: adjust like a thermostat (one nudge of ~100–200 kcal or +1,500 steps per 1–2 weeks against the weekly average), never a light switch.