Break laws at a glance
- 21 states require a meal or lunch break for at least some adult workers.
- 8 states require paid rest breaks (usually 10 minutes for every 4 hours worked).
- The other states have no break law for adults, so federal rules apply.
What federal law says (applies in every state)
- Federal law doesn't require employers to give meal or rest breaks.
- If your employer does give short breaks (usually 5 to 20 minutes), they must be paid.
- Meal breaks of 30 minutes or more can be unpaid, but only if you're fully relieved of work. If you have to keep working while you eat, that time must be paid.
- Most employers must give reasonable break time and a private space (not a bathroom) for nursing employees to pump breast milk for up to a year after a baby's birth.
Work out your hours
Use the Lunch Break Calculator to see your hours worked after lunch, or the Timesheet Calculator to total your week.
Please note: This page is a plain-English summary for adult (18+) private-sector employees, last checked October 2026. Workers under 18, government employees and union members often have different rules. Laws change, so for an official answer check with your state labor department. This isn't legal advice.
Sources
- U.S. Dept. of Labor: State meal break requirements
- U.S. Dept. of Labor: State rest break requirements
- U.S. Dept. of Labor: Breaks and meal periods (federal)
- Plus state labor department pages for Colorado, Illinois and Minnesota (linked on those states' pages).