Before opening the link, please read this first
The hand formula count that I explained is the result of the knowledge I gained when I was certified in Jakarta by Pak Mury Kuswari S.Pd, M.Sc
There is a slight difference when compared to the link in the hand formula fist, Karbo according to Pak Mury (an expert on indo nutrition) is a fist while the link (international standard) is 1 hand bowl (the opposite of the fruit requirement)
I already asked Mr. Mury again and was still waiting for the race so I am very sorry if it's a little confusing
and for the portion of the lunch one meal or a day huh?
ideally this hand count is:
1-2 servings for women eating and men 2-4 servings per meal,
But once again depending on the type of activity and body size,
if you for example: women only watch tv all day, 2 servings it could be for a whole day (divided by 2 or 3 meals, it's up to free) and if you are a woman who works actively as SPG around the city for example walking all day plus returning to the gym then 4 the portion also applies for a total day "SO MUCH FOR MALE CALCULATION"
I personally don't strictly follow this count because it's too difficult to make sure my calories are surplus and something liquid like milk, whey, cheese, yogurt etc. is rather difficult to calculate because some liquids are higher in fat / protein than solid foods that can be counted by fists but for this initial calculation indicator it is quite helpful and it doesn't make us really blind
But well if you want more details please contact Pak Mury at ANOKI Link:
Calculate international standard Calories: