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MyPyramid Plan for Daily Food and Calorie Intake 1
Glenda Warren2This document is best viewed as a PDF. Click here to access the PDF.
MyPyramid is your guide to a healthy eating plan and an active lifestyle. The MyPyramid plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
- Includes lean meats, poultry, fish, beans, eggs, and nuts.
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
- Recommends daily physical activity for 30 to 60 minutes every day.
- Explains that oils are not a food group, but some are needed for your good health.
CALORIES
GRAINS
VEGETABLES
FRUITS
OILS*
MILK
MEAT & BEANS
Discretionary Calorie
Allowance
1,000
3 oz
1 cup
1 cup
3
2 cups
2 oz
165
1,200
4 oz
1.5 cups
1 cup
4
2 cups
3 oz
171
1,400
5 oz
1.5 cups
1.5 cups
4
2 cups
4 oz
171
1,600
5 oz
2 cups
1.5 cups
5
3 cups
5 oz
132
1,800
6 oz
2.5 cups
1.5 cups
5
3 cups
5 oz
195
2,000
6 oz
2.5 cups
2 cups
6
3 cups
5.5 oz
267
2,200
7 oz
3 cups
2 cups
6
3 cups
6 oz
290
2,400
8 oz
3 cups
2 cups
7
3 cups
6.5 oz
362
2,600
9 oz
3.5 cups
2 cups
8
3 cups
6.5 oz
410
2,800
10 oz
3.5 cups
2.5 cups
8
3 cups
7 oz
426
3,000
10 oz
4 cups
2.5 cups
10
3 cups
7 oz
512
3,200
10 oz
4 cups
2.5 cups
11
3 cups
7 oz
648
*Numbers represent teaspoons of oils at your calorie level
Limit the amount of calories used for fat and sugar to the amount in the discretionary calorie allowance for your calorie level. Remember, total recommended daily amounts are based on serving the foods without any added fats or sugar.
Find the calorie level that is right for your gender, activity level, and age.**
1. First, choose the column for your gender.
2. Next, choose your activity level.
3. Then, find your age and the calorie level that matches your physical activity.
MALES
FEMALES
Activity Level
Sedentary*
Mod active*
Active*
Activity Level
Sedentary*
Mod active*
Active*
AGE
AGE
2
1000
1000
1000
2
1000
1000
1000
3
1000
1400
1400
3
1000
1200
1400
4
1200
1400
1600
4
1200
1400
1400
5
1200
1400
1600
5
1200
1400
1600
6
1400
1600
1800
6
1200
1400
1600
7
1400
1600
1800
7
1200
1600
1800
8
1400
1600
2000
8
1400
1600
1800
9
1600
1800
2000
9
1400
1600
1800
10
1600
1800
2200
10
1400
1800
2000
11
1800
2000
2200
11
1600
1800
2000
12
1800
2200
2400
12
1600
2000
2200
13
2000
2200
2600
13
1600
2000
2200
14
2000
2400
2800
14
1800
2000
2400
15
2200
2600
3000
15
1800
2000
2400
16
2400
2800
3200
16
1800
2000
2400
17
2400
2800
3200
17
1800
2000
2400
18
2400
2800
3200
18
1800
2000
2400
19-20
2600
2800
3000
19-20
2000
2200
2400
21-25
2400
2800
3000
21-25
2000
2200
2400
26-30
2400
2600
3000
26-30
1800
2000
2400
31-35
2400
2600
3000
31-35
1800
2000
2200
36-40
2400
2600
2800
36-40
1800
2000
2200
41-45
2200
2600
2800
41-45
1800
2000
2200
46-50
2200
2400
2800
45-50
1800
2000
2200
51-55
2200
2400
2800
51-55
1600
1800
2200
56-60
2200
2400
2600
56-60
1600
1800
2200
61-65
2000
2400
2600
61-65
1600
1800
2000
66-70
2000
2200
2600
66-70
1600
1800
2000
71-75
2000
2200
2600
71-75
1600
1800
2000
76 and up
2000
2200
2400
76 and up
1600
1800
2000
*Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the Institute of Medicine Dietary Reference Intakes Macronutrients Report, 2002.
SEDENTARY = less than 30 minutes a day of moderate physical activity, in addition to daily activities.
MOD. ACTIVE = at least 30 minutes and up to 60 minutes a day of moderate physical activity, in addition to daily activities.
ACTIVE = 60 or minutes a day of moderate physical activity, in addition to daily activities.
**You can also find calorie levels for your family members.
Footnotes
1. This document is FCS8800, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Adapted from CNP-XX, "MyPyramid Food Intake Pattern Calorie Levels, United States Department of Agriculture, Center for Nutrition Policy and Promotion, April 2005. First published: December 2007. Please visit the EDIS Web site at http://edis.ifas.ufl.edu.2. Glenda L. Warren, M.S., R.D., CFCS, Associate Professor, Extension Nutritionist - EFNEP, Department of Family, Youth and Community Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.
U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Larry Arrington, Dean.
Copyright Information
This document is copyrighted by the University of Florida, Institute of Food and Agricultural Sciences (UF/IFAS) for the people of the State of Florida. UF/IFAS retains all rights under all conventions, but permits free reproduction by all agents and offices of the Cooperative Extension Service and the people of the State of Florida. Permission is granted to others to use these materials in part or in full for educational purposes, provided that full credit is given to the UF/IFAS, citing the publication, its source, and date of publication.