Age-wise diet chart
Pick your age and sex. See daily calories, the plate split and a sample day menu for a healthy adult.
Woman · 19–30
Time to build habits. Keep dal, egg and fish regular. Red spinach, dal and liver are good iron sources.
How to build your plate
- Half the plate vegetables or salad
- A quarter protein: dal, egg, fish, chicken
- A quarter rice or roti
A sample day
| Breakfast | Roti, egg, a fruit |
| Lunch | Rice, dal, fish or chicken, vegetables, salad |
| Snack | Boiled chickpeas or a handful of peanuts, with fruit or yogurt |
| Dinner | Roti or a little rice, dal or fish, vegetables |
To change calories, change the rice or roti amount and keep the rest the same.
Woman · 31–50
Needs ease slightly. Measure rice and roti, raise fibre (vegetables, dal), cut sugar and fried food.
How to build your plate
- Half the plate vegetables or salad
- A quarter protein: dal, egg, fish, chicken
- A quarter rice or roti
A sample day
| Breakfast | Roti, egg, a fruit |
| Lunch | Rice, dal, fish or chicken, vegetables, salad |
| Snack | Boiled chickpeas or a handful of peanuts, with fruit or yogurt |
| Dinner | Roti or a little rice, dal or fish, vegetables |
To change calories, change the rice or roti amount and keep the rest the same.
Woman · 51+
Keep calcium from milk, yogurt and small fish with bones. Protein each meal to keep muscle. Less salt. Walk and get regular check-ups.
How to build your plate
- Half the plate vegetables or salad
- A quarter protein: dal, egg, fish, chicken
- A quarter rice or roti
A sample day
| Breakfast | Roti, egg, a fruit |
| Lunch | Rice, dal, fish or chicken, vegetables, salad |
| Snack | Boiled chickpeas or a handful of peanuts, with fruit or yogurt |
| Dinner | Roti or a little rice, dal or fish, vegetables |
To change calories, change the rice or roti amount and keep the rest the same.
Man · 19–30
If work and exercise are heavy, needs are higher. Meet them with dal, egg, fish, meat, rice and roti, not fried or sweet food.
How to build your plate
- Half the plate vegetables or salad
- A quarter protein: dal, egg, fish, chicken
- A quarter rice or roti
A sample day
| Breakfast | Roti, egg, a fruit |
| Lunch | Rice, dal, fish or chicken, vegetables, salad |
| Snack | Boiled chickpeas or a handful of peanuts, with fruit or yogurt |
| Dinner | Roti or a little rice, dal or fish, vegetables |
To change calories, change the rice or roti amount and keep the rest the same.
Man · 31–50
Try to keep the waist under 90 cm. Eat light at night, and walk a little each hour if you sit all day.
How to build your plate
- Half the plate vegetables or salad
- A quarter protein: dal, egg, fish, chicken
- A quarter rice or roti
A sample day
| Breakfast | Roti, egg, a fruit |
| Lunch | Rice, dal, fish or chicken, vegetables, salad |
| Snack | Boiled chickpeas or a handful of peanuts, with fruit or yogurt |
| Dinner | Roti or a little rice, dal or fish, vegetables |
To change calories, change the rice or roti amount and keep the rest the same.
Man · 51+
Keep protein and calcium up, cut salt and fried food. Smaller meals 4–5 times a day can help. See a doctor once a year.
How to build your plate
- Half the plate vegetables or salad
- A quarter protein: dal, egg, fish, chicken
- A quarter rice or roti
A sample day
| Breakfast | Roti, egg, a fruit |
| Lunch | Rice, dal, fish or chicken, vegetables, salad |
| Snack | Boiled chickpeas or a handful of peanuts, with fruit or yogurt |
| Dinner | Roti or a little rice, dal or fish, vegetables |
To change calories, change the rice or roti amount and keep the rest the same.
Under 18
Children and teens are still growing, so needs depend on age, height and growth. A wrong chart can cause harm, so we do not give a calorie chart here. Please talk to a paediatrician or health worker.
Pregnancy and breastfeeding
Nutrition needs are different in this period and vary person to person, so a general chart is not safe. Plan meals with your doctor or a trained health worker.
General rules for all adults
- At least 400 g of fruit and vegetables a day (WHO).
- Less than 5 g of salt a day, about one teaspoon (WHO).
- Limit free sugars to under 10% of calories (WHO).
- At least 150 minutes of walking or moderate exercise a week (WHO).
The calorie ranges are general values from the Dietary Guidelines for Americans 2020–2025. Bangladeshi and other Asian adults often need less. With diabetes, blood pressure, kidney or any other condition, follow your doctor, not this chart.
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General information for healthy adults, not medical advice. If you have a condition, are pregnant or take medication, ask your doctor.