Free MyPlate Plan calorie calculator. Personalized daily food-group targets (cups, ounces) across the US-Style, Mediterranean, and Vegetarian patterns. IOM EER equations + USDA Dietary Guidelines 2020–2025.
Calculate your personalized daily food group targets across three USDA dietary patterns using IOM Estimated Energy Requirement equations and the 2020–2025 Dietary Guidelines for Americans.
Once the calculator gives you a daily calorie level, our free 7-day meal plans turn that number into real food — levels from 1,200 to 2,500 calories, every meal a USDA MyPlate Kitchen recipe. Pick the plan nearest your target for a full week of breakfasts, lunches, dinners, and snacks.
The MyPlate Plan is a personalized daily food-group target: how many cups of vegetables, fruits, and dairy, and how many ounce-equivalents of grains and protein foods you should eat, based on your age, sex, height, weight, and activity. It's the calculator half of MyPlate — the plate icon shows the proportions, the Plan puts numbers on them.
Yes. USDA retired the MyPlate.gov website in January 2026, which took the official MyPlate Plan tool offline. This calculator reproduces it using the same public methodology — the USDA Food Patterns and the Institute of Medicine energy equations — so you can still get your personalized food-group targets for free.
We estimate your daily calorie needs with the Estimated Energy Requirement (EER) equations from the National Academies' Dietary Reference Intakes, then map that calorie level to the USDA Food Pattern that assigns amounts for each of the five food groups. Pregnancy and lactation adjustments follow the DRI. Everything runs in your browser — nothing is sent to a server.
No. myplate.food is an independent project, not affiliated with the USDA. We implement the same publicly available USDA equations and Food Pattern tables that the official MyPlate Plan used, and cite our sources on the methodology page.