MyPlate Plans for Adults (FN1500, February 2021)
This chart was designed to provide an estimate of daily food needs based on the recommendations for an average-sized adult at www.choosemyplate.gov. On the following chart, find your gender, age to the nearest 10 years and activity level. Mark the row with your plan. Visit www.choosemyplate.gov for more information.
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Gender/Age/Activity Level | Grain | Vegetables | Fruits | Dairy | 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 ounces | |
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 | 10 ounces | 3.5 cups | 2.5 cups | 3 cups | 7 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 |
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 | 9 ounces | 3.5 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 | 8 ounces | 3 cups | 2 cups | 3 cups | 6.5 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 80 |
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 |