Healthy Eating Index Calculator

Ever wondered how healthy your daily meals are? The Healthy Eating Index (HEI) is here to help. It gives you a clear score that shows how well your food choices match national dietary guidelines.

We built this Healthy Eating Index Calculator so anyone can check their diet quality in just a few steps. No confusing charts. No nutrition degree needed. Just your daily intake and a simple score that speaks volumes.

What Is the Healthy Eating Index?

The Healthy Eating Index is a score from 0 to 100. It measures how closely your eating habits match the Dietary Guidelines for Americans.

A score:

• Above 80 means your diet is excellent.
• 60–79 is good but can improve.
• Below 60 means it’s time for some healthy changes.

This system was designed by the USDA and the National Cancer Institute. It’s widely used in health studies, meal planning, and even public policy.

How the Healthy Eating Index Score Is Calculated

The HEI score adds up 13 food and nutrient categories. Some are good to eat more of (like fruits and whole grains), and others are better in small amounts (like added sugars or sodium).

Here’s the simple idea:

We calculate your daily intake of each category based on your total calories. Then, we score it using a formula.

Example:

Let’s say you eat:

• 0.8 cups of fruit per 1000 kcal — you’ll get a perfect fruit score.
• A lot of sodium? That score drops.

The formula works like this:

Adequacy components (eat more = higher score):

Score = max × (your intake − min) ÷ (max − min)

If you eat enough, you get full points.

Moderation components (eat less = higher score):

Score = max × (max limit − your intake) ÷ (max limit − min limit)

If your intake is low, you score high.

It’s that simple.

How to Use the Healthy Eating Index Calculator

Using our tool takes just a minute.

1. Enter your daily calorie intake.
2. Add how much you eat from each group: fruits, veggies, grains, dairy, protein, sugars, fats, and more.
3. Click calculate. You’ll instantly get your score and a breakdown of each food group.

Want to know how you’re doing with saturated fats or whole grains? We show that too.

You’ll also see a quick message like:

“Excellent! Your diet aligns well with healthy eating guidelines.”

Or,

“Fair. Time to add more veggies and reduce sugars.”

Final Verdict – Are You Eating Healthy?

If you score above 80, you’re doing great! Keep it up.

If you land between 60 and 79, you’re on the right track but have room to grow.

Below 60? Time to rethink your food choices. But don’t stress—small changes lead to big results.

And if you're wondering about the 80/20 rule—yes, that applies too.

Eat healthy 80% of the time, and enjoy treats 20%. It’s a great balance.

Our HEI Calculator shows where you stand. No guesswork. Just clarity.

FAQs

What is a good Healthy Eating Index score?

A score over 80 is excellent. It means your diet matches the USDA dietary guidelines.

What is my HEI?

It’s your personal Healthy Eating Index score based on what you eat daily.

What’s the 80/20 rule in healthy eating?

Eat clean 80% of the time and enjoy indulgences the other 20%. It’s a smart, balanced approach.

What is the Alternative Healthy Eating Index?

It’s a variation used in some research studies. It adjusts the score to reflect newer health trends.

Is this calculator based on the latest HEI model?

Yes. It uses HEI-2020/HEI-2015, the most up-to-date and accurate method.