Free printable
The hunger–fullness scale, on one page
The 1–10 scale from mindful and intuitive eating, printed big enough for the fridge door — plus two wallet cards to cut out. A way to describe where your body is, not a rule to follow.
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How It Felt · printable
The hunger–fullness scale
A way to describe where your body is. Not a rule, not a target.
- 1–2 Painfully empty Light-headed, irritable, hard to think.
- 3–4 Hungry Stomach signals are clear; you'd reach for food now.
- 5–6 Comfortably neutral or just satisfied Food is fine, not urgent.
- 7–8 Full The plate's been enough; another bite would be a choice, not a need.
- 9–10 Past full Tight, sluggish, regret-adjacent.
Before you eat — where am I, roughly?
Halfway through — has it moved?
Afterwards — notice the number without grading it.
Hunger–fullness, 1–10
1–2 Painfully empty
3–4 Hungry
5–6 Comfortably neutral or just satisfied
7–8 Full
9–10 Past full
Describe, don't judge · howitfelt.app
Hunger–fullness, 1–10
1–2 Painfully empty
3–4 Hungry
5–6 Comfortably neutral or just satisfied
7–8 Full
9–10 Past full
Describe, don't judge · howitfelt.app
How to use it
Put it somewhere you'll see it at mealtimes — the fridge, the desk, the inside of a kitchen cupboard. Before you eat, glance at it and pick the number that's closest. Halfway through, check again. Afterwards, notice where you landed. That's the whole practice: a few seconds of attention, three times a meal.
The numbers are deliberately loose. Two people at "4" won't feel identical, and you won't feel the same at "4" on a Monday as on a Saturday. What builds over time is the habit of checking in at all.
What each level means
The hunger–fullness scale explainer goes through each level, what it is for and what it isn't, and the research behind it. If you want to track the numbers across a week, the printable food journal has a hunger-before and fullness-after scale for every meal — and no calorie column.
Questions
What number should I stop eating at?
There isn't one. The scale describes where you are; it doesn't set a target. Many people notice they feel best somewhere in the middle, but a meal that ends at 8 is not a failure.
Is it the same scale used in intuitive eating?
It's the same 1–10 structure most intuitive and mindful eating resources use. Wording varies between books and clinicians; the shape — empty at the bottom, comfortable in the middle, overfull at the top — is consistent.
What paper does it print on?
A4 or US Letter. The cards at the bottom are bank-card size: cut one out for a wallet or a phone case.
This scale is for self-reflection. It isn't medical advice, diagnosis or treatment. If hunger, fullness or eating feels distressing, please talk with a doctor or an eating-disorder-informed clinician. For support options: nationaleatingdisorders.org (US), beateatingdisorders.org.uk (UK), or findahelpline.com.