Your household's monthly grocery budget from official USDA data — plus a sample weekly shopping list, in your eating style, that actually fits inside it.
Your household
Monthly grocery budget
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Weekly—
Per person—
Size adj.—
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How the budget is calculated
The calculator sums the official USDA monthly food cost for each person in your household by age and sex (Thrifty Food Plan table, December 2025), applies the USDA household-size adjustment, then scales to your chosen spending tier using the ratios between USDA's four published family-of-4 plans (Low-Cost ≈ 1.10×, Moderate ≈ 1.36×, Liberal ≈ 1.64× the Thrifty level).
Worked example — family of four (dad 35, mom 33, kids 7 and 10): $309.20 + $246.50 + $202.40 + $234.20 = $992.30/mo on Thrifty. Four-person households need no size adjustment. On the Low-Cost plan that's about $1,096/mo ≈ $253/week — matching USDA's own published family-of-4 figures.
The sample list then scales realistic per-person weekly quantities by each member's appetite (a teenage boy counts for more food than a toddler, using the same USDA cost ratios) and your eating style, prices them at typical US supermarket prices, and compares the total against your weekly budget.
Since 1894 the U.S. Department of Agriculture has published the Cost of Food at Home report — the official estimate of what a nutritious diet costs at four spending levels: Thrifty (the basis of SNAP benefits), Low-Cost, Moderate-Cost and Liberal. Costs are broken down by age and sex because a teenage boy genuinely needs about three times the food budget of a one-year-old. This calculator uses the December 2025 tables.
Why household size changes the math
USDA assumes a four-person household as the baseline. Smaller households pay more per person (less bulk buying, more waste — a single adult adds 20%), while larger households save (5–6 people −5%, 7+ −10%). The calculator applies these official adjustments automatically.
How to cut your grocery bill
Switch the eating style to Budget stretcher to see the levers USDA and dietitians agree on: more beans, rice, oats, eggs, potatoes and bananas; less pre-cut meat, cheese and snack food. Households that plan a weekly list, shop store brands and cook dried staples routinely land at or below the Thrifty level — often 30–40% under what impulse shopping costs. The copy-list button gives you a checklist to take to the store; sticking to a written list is the single most reliable way to spend less.
Vegetarian and keto budgets
A vegetarian week usually costs slightly less than the standard mix — beans, tofu, eggs and lentils are cheaper protein per gram than meat. Keto typically costs slightly more: cutting cheap carbs (rice, pasta, bread, potatoes) shifts spending to meat, fish, cheese and avocados. The fit bar shows exactly how each style lands against your budget.
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Frequently asked questions
How much should groceries cost per month?
For a family of four (two adults, two school-age kids), USDA's December 2025 figures run from about $992/month on the Thrifty plan to roughly $1,630 on the Liberal plan, with most families landing near the Low-Cost level around $1,100. A single adult ranges from about $300 to $460/month after the +20% small-household adjustment.
What is the USDA Thrifty Food Plan?
It's the official U.S. government estimate of the lowest-cost nutritious diet, published monthly by USDA and used to set SNAP (food stamp) benefit amounts. The Low-Cost, Moderate and Liberal plans are the same nutrition at progressively higher spending levels with more convenience foods and variety.
Why is the per-person cost higher for small households?
Bulk packages, family-size deals and shared staples spread across fewer people, and more food gets wasted. USDA adds 20% for a single person and 10% for a two-person household, while households of 5–6 subtract 5% and 7+ subtract 10%.
Does the budget include household items like soap or paper towels?
No — USDA food plans cover food and drink prepared at home only. Toiletries, cleaning supplies, pet food and restaurant meals are separate. A common rule of thumb is to add 10–15% on top of your grocery budget for household consumables.
Is a vegetarian or keto diet cheaper?
Vegetarian is usually a little cheaper — beans, lentils, eggs and tofu cost less per serving of protein than meat. Keto usually costs a little more because cheap carbohydrate staples are replaced with meat, fish, cheese and nuts. Use the eating-style selector to see both against your budget.
How accurate is the sample shopping list?
Quantities are realistic per-person weekly amounts scaled to your household's ages, and prices reflect typical US supermarket averages — your local prices will vary. Treat it as a starting checklist: swap equivalent items freely and the budget math still holds.