Calculate the perfect proportions for a nutritionally balanced meal with our interactive tool.
Start CalculatingThe balanced plate approach is based on dietary guidelines that recommend filling half your plate with fruits and vegetables, one quarter with lean protein, and one quarter with whole grains or starchy vegetables.
This approach ensures you receive a variety of nutrients including fiber, vitamins, minerals, protein, and complex carbohydrates in appropriate proportions to support health and wellbeing.
The balanced plate method also helps with portion control, making it easier to maintain a healthy weight while still enjoying satisfying meals without strict calorie counting.
The balanced plate calculator uses the following formulas:
For a 2000 calorie diet, this typically translates to:
Conversion to weight (approximate):
Macro distribution typically follows:
Vegetables (35%)
1.5-2 cups
Fruits (15%)
1-1.5 cups
Protein (25%)
5-6 oz
Grains/Carbs (25%)
1-1.5 cups
Enter your details and click "Calculate" to see your personalized balanced plate recommendations.
Aim for variety and color. Include leafy greens, cruciferous vegetables, and colorful options.
Examples: Spinach, broccoli, bell peppers, carrots, tomatoes, cucumber
Choose whole fruits over juices for more fiber and nutrients.
Examples: Apples, berries, oranges, bananas, pears
Include a mix of plant and animal proteins for optimal nutrition.
Examples: Chicken, fish, beans, tofu, eggs, Greek yogurt
Choose whole grains over refined options for more nutrients and fiber.
Examples: Brown rice, quinoa, oats, whole wheat bread, sweet potatoes