The hunger and fullness scale

There is no perfect number, and the goal is not to eat by the numbers. This is a guide for noticing, not another rule. Many people feel best starting a meal around three and finishing around six or seven, but your body, your day, and your appetite all get a say.

A gentle note: if you are in eating disorder recovery, hunger and fullness signals can be unreliable for a while, and regular, structured eating often matters more than any scale. If that is you, please be gentle with this tool and reach out for support.