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Hunger Fullness Scale
Hunger and fullness aren't an on/off switch.
They exist on a spectrum — and our bodies often give us subtle signals long before they're shouting for our attention.
The Hunger & Fullness Scale is a simple tool for getting more familiar with those signals so that you have a better chance to tune in to your body's needs.
Where are you on the Hunger Fullness Scale?
The numbers can help you put words to what you’re feeling.
You may start to feel hungry around a 3–4 and comfortably satisfied around a 7–8, but the scale isn’t a rule for when you “should” eat or stop eating.
The goal is awareness, not perfection
1 — Extremely hungry
Weak, shaky, lightheaded
2 — Very hungry
Strong hunger, low energy, irritability
3 — Hungry
Clear hunger cues, ready for a meal
4 — Starting to feel hungry
Subtle cues, ready for a snack
5 — Neutral
Neither hungry nor full
6 — Starting to feel satisfied
Hunger fading, after a snack
7 — Comfortably satisfied
Enough food, could stop, after a meal
8 — Full
Noticeably full, still comfortable
9 — Very full
Uncomfortably full
10 — Extremely full
Painfully or physically uncomfortable
The best way to get familiar with the scale is to try it for yourself.
Download the Hunger Fullness Scale guide here
Pause, Place, Trace
A simple 3-step check-in to practice using the scale
Look for patterns
Over time, you might notice things like:
“When I skip lunch, I get way too hungry before dinner.”
“I often don’t notice I'm full until I’m already uncomfortable.”
“Sometimes I want to eat even when I’m not physically hungry.”
You don’t need to track every meal, but a few intentional check-ins can help you tune in more.
Download the full Hunger Fullness Scale & Pause, Place, Trace guide here
Want to see it in action?
In this video, I walk through the Hunger & Fullness Scale and give you some of my tips for using it in real life.