MyPlate Calculator - Washington Dairy

MyPlate Calculator

The MyPlate Plan shows your food group targets – what and how much to eat within your calorie allowance. Your food plan is personalized, based on your age, gender and physical activity level.

What's Your Gender?

What's Your Age?

Choose your average daily activity level
to see how exercise affects your daily nutrition requirements.

Based on your gender, age, and activity level per day you need

1000
Calories

Inactive People

Inactive = less than 30 minutes per day of moderate activity

IMPORTANT: Estimates are based for individuals with normal metabolism. If you are pregnant, breast-feeding, or have metabolic syndrome, please consult with a dietitian and/or doctor for guidance. 

Your Results (PDF) Worksheet (PDF)
Dairy
2 Cups Daily Recommended Amount
1 cup counts as
  • 8 ounces milk
  • 6 ounces yogurt
  • 1.5 ounces cheese
  • 1/3 cup shredded cheese
  • 1/2 cup ricotta cheese

1.5 ounces of cheese looks like

Vegetables
1 Cup Daily Recommended Amount
1 cup counts as
  • Spinach (2 cups raw, 1 cup cooked)
  • 1 cup chopped broccoli, carrots, tomato, cucumber
  • 1 cup mashed or 1 large baked sweet potato
  • 8 ounces 100% vegetable juice

1 cup of chopped vegetables looks like

Fruits
1 Cup Daily Recommended Amount
1 cup counts as
  • 1 cup sliced fruit
  • 1 medium whole fruit
  • 1/2 cup dried fruit
  • 8 large strawberries
  • 8 ounces 100% fruit juice

1 cup of sliced fruit looks like

Grains
3 Ounces Daily Recommended Amount
1 ounce of grain counts as
  • 1 slice of bread
  • 1/2 cup rice, pasta, or oatmeal
  • 1 cup cereal
  • 1 six-inch tortilla

1/2 cup of grain looks like

Protein
2 Ounces Daily Recommended Amount
3-4 ounces of meat counts as
  • 1 egg
  • 2 tbsp nut butter
  • 3-4 ounces beef, chicken, fish, pork, or turkey
  • 12 almonds
  • 1/4 cup cooked beans

3-4 ounces of meat looks like

Oils
3 Teaspoons Daily Recommended Amount

1 teaspoon of oil looks like

Extras
150 Calories Daily Recommended Amount
  • These calories are the "extras" that can be used within a specific calorie level on luxuries like solid fats, added sugars, or an extra serving from any food group.

Based on your gender, age, and activity level per day you need

1000
Calories

Moderately Active People

Moderately active = 30 to 60 minutes per day of moderate activity

IMPORTANT: Estimates are based for individuals with normal metabolism. If you are pregnant, breast-feeding, or have metabolic syndrome, please consult with a dietitian and/or doctor for guidance. 

Your Results (PDF) Worksheet (PDF)
Dairy
2 Cups Daily Recommended Amount
1 cup counts as
  • 8 ounces milk
  • 6 ounces yogurt
  • 1.5 ounces cheese
  • 1/3 cup shredded cheese
  • 1/2 cup ricotta cheese

1.5 ounces of cheese looks like

Vegetables
1 Cup Daily Recommended Amount
1 cup counts as
  • Spinach (2 cups raw, 1 cup cooked)
  • 1 cup chopped broccoli, carrots, tomato, cucumber
  • 1 cup mashed or 1 large baked sweet potato
  • 8 ounces 100% vegetable juice

1 cup of chopped vegetables looks like

Fruits
1 Cup Daily Recommended Amount
1 cup counts as
  • 1 cup sliced fruit
  • 1 medium whole fruit
  • 1/2 cup dried fruit
  • 8 large strawberries
  • 8 ounces 100% fruit juice

1 cup of sliced fruit looks like

Grains
3 Ounces Daily Recommended Amount
1 ounce of grain counts as
  • 1 slice of bread
  • 1/2 cup rice, pasta, or oatmeal
  • 1 cup cereal
  • 1 six-inch tortilla

1/2 cup of grain looks like

Protein
2 Ounces Daily Recommended Amount
3-4 ounces of meat counts as
  • 1 egg
  • 2 tbsp nut butter
  • 3-4 ounces beef, chicken, fish, pork, or turkey
  • 12 almonds
  • 1/4 cup cooked beans

3-4 ounces of meat looks like

Oils
3 Teaspoons Daily Recommended Amount

1 teaspoon of oil looks like

Extras
150 Calories Daily Recommended Amount
  • These calories are the "extras" that can be used within a specific calorie level on luxuries like solid fats, added sugars, or an extra serving from any food group.

Based on your gender, age, and activity level per day you need

1000
Calories

Active People

Active = more than 60 minutes per day of moderate activity

IMPORTANT: Estimates are based for individuals with normal metabolism. If you are pregnant, breast-feeding, or have metabolic syndrome, please consult with a dietitian and/or doctor for guidance. 

Your Results (PDF) Worksheet (PDF)
Dairy
2.5 Cups Daily Recommended Amount
1 cup counts as
  • 8 ounces milk
  • 6 ounces yogurt
  • 1.5 ounces cheese
  • 1/3 cup shredded cheese
  • 1/2 cup ricotta cheese

1.5 ounces of cheese looks like

Vegetables
1 Cup Daily Recommended Amount
1 cup counts as
  • Spinach (2 cups raw, 1 cup cooked)
  • 1 cup chopped broccoli, carrots, tomato, cucumber
  • 1 cup mashed or 1 large baked sweet potato
  • 8 ounces 100% vegetable juice

1 cup of chopped vegetables looks like

Fruits
1 Cup Daily Recommended Amount
1 cup counts as
  • 1 cup sliced fruit
  • 1 medium whole fruit
  • 1/2 cup dried fruit
  • 8 large strawberries
  • 8 ounces 100% fruit juice

1 cup of sliced fruit looks like

Grains
3 Ounces Daily Recommended Amount
1 ounce of grain counts as
  • 1 slice of bread
  • 1/2 cup rice, pasta, or oatmeal
  • 1 cup cereal
  • 1 six-inch tortilla

1/2 cup of grain looks like

Protein
2 Ounces Daily Recommended Amount
3-4 ounces of meat counts as
  • 1 egg
  • 2 tbsp nut butter
  • 3-4 ounces beef, chicken, fish, pork, or turkey
  • 12 almonds
  • 1/4 cup cooked beans

3-4 ounces of meat looks like

Oils
3 Teaspoons Daily Recommended Amount

1 teaspoon of oil looks like

Extras
150 Calories Daily Recommended Amount
  • These calories are the "extras" that can be used within a specific calorie level on luxuries like solid fats, added sugars, or an extra serving from any food group.

For informational purposes only. For further information, consult your health professional or dietitian.
More information at ChooseMyPlate.gov