MyPlate Plan Calculator

The MyPlate Plan is a personalized eating guide developed by the USDA that shows your daily food group targets — grains, vegetables, fruits, protein foods, and dairy — based on your age, sex, and physical activity level. It helps you understand how much to eat from each group to meet your calorie and nutrient needs. See also our Food Calorie Calculator (USDA).

This calculator uses Estimated Energy Requirement (EER) formulas from the Dietary Reference Intakes, adjusted for age, sex, and physical activity level. For adults, activity level significantly affects calorie needs — a very active person may need 400–600 more calories per day than a sedentary person of the same age and sex.

An ounce-equivalent (oz-equiv) is a standard serving size reference. For grains, 1 oz-equiv equals one slice of bread, one cup of ready-to-eat cereal, or half a cup of cooked rice or pasta. For protein, 1 oz-equiv equals one ounce of meat, poultry, or fish, one egg, or one tablespoon of peanut butter.

For vegetables and fruits, one cup generally means one cup of raw or cooked food, or two cups of leafy greens. For dairy, one cup equivalent includes one cup of milk or yogurt, or 1.5 oz of natural cheese (like cheddar). You might also find our Total Sugar — Sugar Content useful.

Choose 'Sedentary' if you have a desk job and do little exercise. 'Lightly Active' fits people who exercise lightly 1–3 days a week. 'Moderately Active' suits those who exercise 3–5 days a week at a moderate pace. 'Very Active' applies to people doing hard daily exercise, and 'Extra Active' covers those with physically demanding jobs or twice-daily training.

Yes — the MyPlate food group amounts are standardized by calorie pattern (e.g., 1,800 Cal, 2,000 Cal, 2,200 Cal). Once your estimated calorie need is determined, you are placed into the nearest calorie pattern and the corresponding food group amounts apply.

This general calculator does not include adjustments for pregnancy or lactation. The USDA MyPlate Plan tool on MyPlate.gov includes a pregnancy/breastfeeding option with modified calorie and nutrient recommendations. If you are pregnant or nursing, consult a healthcare provider or registered dietitian for personalized guidance.

It's a good idea to recalculate your plan whenever your activity level changes significantly, after major life changes (new job, aging, health changes), or annually as a general check-in. Children and teenagers should recalculate more frequently as their needs change with growth.