Calculate your personalized daily recommended amounts for each food group based on your age, sex, and activity level.
2-3 Years
4-8 Years
9-13 Years (Female)
9-13 Years (Male)
14-18 Years (Female)
14-18 Years (Male)
19-30 Years (Female)
19-30 Years (Male)
31-50 Years (Female)
31-50 Years (Male)
51+ Years (Female)
51+ Years (Male)
Sedentary (little or no exercise)
Moderately Active (moderate exercise 3-5 days/week)
Active (hard exercise 6-7 days/week)
Your Daily Food Group Recommendations:
Enter your details above to see your personalized MyPlate recommendations.
Understanding the MyPlate Food Group Recommendations
The MyPlate program, introduced by the USDA, is a visual guide to help Americans eat a healthier diet. It replaces the older food pyramid with a more practical and intuitive representation of daily food intake. The core idea is to divide your plate into four equally sized sections for fruits, vegetables, grains, and protein, with a smaller circle on the side for dairy.
The MyPlate Model
The MyPlate model emphasizes making half your plate fruits and vegetables, and choosing grains and lean protein sources. It also encourages drinking fat-free or low-fat milk or equivalent dairy products. The exact amounts recommended for each food group vary significantly based on individual factors like age, sex, and physical activity level.
How the Calculator Works
This calculator provides estimated daily food group recommendations. The underlying calculations are based on general guidelines derived from the Dietary Guidelines for Americans. These guidelines establish calorie needs based on age, sex, and activity level, and then translate those calorie needs into recommended daily amounts (often in cup-equivalents for fruits, vegetables, dairy, and grains, and ounce-equivalents for protein) for each food group. The formula is simplified for this calculator, using categorical values for different age/sex/activity combinations to determine approximate serving sizes. It's important to note that these are estimates and should not replace personalized advice from a registered dietitian or healthcare provider.
Key Food Groups and Their Importance:
Vegetables: Rich in vitamins, minerals, and fiber. Aim for a variety of colors. Examples include broccoli, carrots, spinach, sweet potatoes.
Fruits: Provide vitamins, minerals, and fiber. Fresh, frozen, dried, or canned (in juice, not syrup) fruits all count. Examples include apples, bananas, oranges, berries.
Grains: Provide energy and important nutrients like fiber. At least half of your grains should be whole grains. Examples include whole wheat bread, oatmeal, brown rice, quinoa.
Protein Foods: Essential for building and repairing tissues. Includes lean meats, poultry, seafood, beans, peas, nuts, seeds, and soy products. Examples include chicken breast, fish, lentils, almonds, tofu.
Dairy: Good source of calcium and vitamin D, important for bone health. Includes milk, yogurt, cheese, and fortified soy beverages. Fat-free or low-fat options are recommended.
Factors Influencing Recommendations:
Age: Nutritional needs change throughout the lifespan, from childhood growth to adult maintenance and senior health.
Sex: Generally, males have higher calorie needs than females due to differences in body composition and metabolism.
Physical Activity Level: More active individuals require more calories and, consequently, larger portion sizes across food groups to fuel their bodies.
Disclaimer:
This MyPlate Plan Calculator is for informational purposes only. It provides general guidance based on aggregated data and the Dietary Guidelines for Americans. Individual nutritional needs can vary greatly due to health conditions, specific dietary requirements, or other personal factors. Always consult with a qualified healthcare professional or a registered dietitian for personalized dietary advice tailored to your unique health status and goals.