Title

My Plate: Ballpark Estimate

(FN1500 Reviewed June 2023)
File
Publication File:
Summary

This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov. On the following chart, find your gender, age to the nearest 10 years and activity level. Use this information to help plan your menus. Visit the website for more information.

Lead Author
Lead Author:
Julie Garden-Robinson, Ph.D., R.D., L.R.D. Food and Nutrition Specialist
Other Authors

Bridget Curley, Program Assistant (former)

Availability
Availability:
Web only
Publication Sections
Gender/Age/Activity Level Grain Vegetable Fruit Milk Protein
Male - Age 20          
Less than 30 minutes of physical activity per day 9 ounces 3.5 cups 2 cups 3 cups 6.5 ounces
30 to 60 minutes of physical activity per day 10 ounces 3.5 cups 2.5 cups 3 cups 7 ounces
Female - Age 20          
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
30 to 60 minutes of physical activity per day 7 ounces 3 cups 2 cups 3 cups 6 ounce
Male - Age 30          
Less than 30 minutes of physical activity per day 8 ounces 3 cups 2 cups 3 cups 6.5 ounces
30 to 60 minutes of physical activity per day 9 ounces 3.5 cups 2 cups 3 cups 6.5 ounces
Female - Age 30          
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
Male - Age 40          
Less than 30 minutes of physical activity per day 8 ounces 3 cups 2 cups 3 cups 6.5 ounces
30 to 60 minutes of physical activity per day 9 ounces 3.5 cups 2 cups 3 cups 6.5 ounces
Female - Age 40          
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
Male - Age 50          
Less than 30 minutes of physical activity per day 7 ounces 3 cups 2 cups 3 cups 6 ounces
30 to 60 minutes of physical activity per day 8 ounces 3 cups 2 cups 3 cups 6.5 ounces
Female - Age 50          
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
Male - Age 60          
Less than 30 minutes of physical activity per day 7 ounces 3 cups 2 cups 3 cups 6 ounces
30 to 60 minutes of physical activity per day 8 ounces 3 cups 2 cups 3 cups 6.5 ounces
Female - Age 60          
Less than 30 minutes of physical activity per day 5 ounces 2 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
Male - Age 70          
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
30 to 60 minutes of physical activity per day 7 ounces 3 cups 2 cups 3 cups 6 ounces
Female - Age 70          
Less than 30 minutes of physical activity per day 5 ounces 2 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
Male - Age 80          
Less than 30 minutes of physical activity per day 6 ounces 2.5 cups 2 cups 3 cups 5.5 ounces
30 to 60 minutes of physical activity per day 7 ounces 3 cups 2 cups 3 cups 6 ounces
Female - Age 70          
Less than 30 minutes of physical activity per day 5 ounces 2 cups 1.5 cups 3 cups 5 ounces
30 to 60 minutes of physical activity per day 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces
Extension