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Serving Size Calculator

Calculate the right amount of food per person based on food type, number of guests, and meal type.

Sources: USDA — Dietary Guidelines for Americans · FDA — Serving Size Information

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How Serving Size Calculation Works

Calculating the right portions is essential to avoid food waste and ensure a balanced meal. This calculator uses standard recommended amounts based on nutritional guidelines.

Standard Portions Per Person

Reference portions for a main lunch:

  • Pasta: 80-100 g (standard first course)
  • Rice: 70-80 g (absorbs water in cooking, higher yield)
  • Meat: 150-200 g (raw weight, varies by cut)
  • Fish: 180-200 g (raw weight, cleaned)
  • Vegetables: 200-250 g (generous side dish)
  • Dried legumes: 50-70 g (equivalent to 150-200 g cooked)

Lunch vs. Dinner

Dinner portions should be reduced by 15-20% compared to lunch. Metabolism slows in the evening, and a lighter meal promotes digestion and sleep quality. This calculator automatically applies a 20% reduction for dinner.

Adapting Portions

Standard amounts are guidelines and should be adjusted based on age (children need 60-70% of adult portions), physical activity (athletes can increase by 20-30%), and meal structure (if there are multiple courses, reduce each individual portion).

Reducing Food Waste

The average American household wastes about 30-40% of the food they buy. Calculating correct portions is the first step toward reducing food waste at home.

Frequently Asked Questions

How much pasta per person?▼
The standard pasta serving is 80-100 grams per person for a first course. For dinner, reduce to 70-80 grams. With rich sauces (bolognese, carbonara), you can go down to 80 g; with light dressings you can serve up to 100 g.
How much meat per person?▼
The standard meat portion is 150-200 grams per person (raw weight). For beef and pork, plan 180 g; for chicken, 200 g (bone-in). Dietary guidelines recommend limiting meat to 3-4 servings per week.
Should dinner portions be smaller?▼
Yes, nutritional guidelines suggest reducing portions by 15-20% at dinner compared to lunch. Metabolism slows down in the evening, and a lighter dinner aids sleep and digestion. This calculator automatically applies a 20% reduction.