How Much You Spend A Month in Tokyo: A Practical Guide for Interns

If you’re considering an internship in Tokyo, one thing is certain: you’re in for a rewarding and special experience that mixes life in a completely different culture and country with valuable work opportunities. It’s the kind of journey that stays with you long after it ends, but it often comes with a shiny price tag.

That’s why keeping an eye on your budget is crucial. Knowing where your money goes and finding ways to keep daily expenses under control can ease stress and leave room for more unique experiences. So, to help with that we've put together this handy guide for interns, or short-term professionals, who want to make the most of their time in Japan without draining their savings. We’ll cover the basics like housing, food, transit, and affordable ways to enjoy your free time, and with a little planning, you can stick to your budget while soaking in all the amazing things Japan has to offer!

Housing Costs: Finding Affordable Accommodation

Housing is usually the biggest expense interns face in Tokyo. If you’re looking at private apartments in central areas like Shibuya, Shinjuku, or Minato, expect to pay anywhere from ¥100,000 to over ¥120,000 per month (around $675-$810) for a small studio, while outside Tokyo (suburban wards like Adachi), the range drops to ¥60,000 to ¥80,000/month (~$405-540).

For most interns, though, a shared house tends to be the best option in terms of cost, convenience, and social life. A furnished private room in a share house with access to communal kitchens and lounges usually runs between ¥50,000 and ¥80,000 per month ($350-$490), and many places also offer nice extras like small gyms, theatre rooms, or even soundproof studios for music practice. So it’s no surprise that around 90% of our interns choose this option for their stay in Tokyo!

If you’re looking to cut costs even further, you might want to consider living a bit outside the city center. Rent tends to drop by 20-40% in suburban areas, and while your commute might be a little longer, with Japan’s reliable train system, a 45-minute ride can be a fair trade for saving tens of thousands of yen, money you can put toward food, travel, or just enjoying your time here!

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Food Expenses: Eating Well on a Budget

Japan’s official 2020 household survey puts the monthly food expenses for a single person at ¥40,331. Women under 34 spend on average about ¥39,055, while men spend around ¥47,553. The same source points out that cutting your monthly food costs to around ¥20,000-¥25,000 is totally doable if you cook at home at least four nights a week, so just something to keep in mind when planning your meals!

🛒 Groceries

Grocery shopping is one of the easiest ways to cut costs, especially if you know where and when to shop. Local chains like OK Supermarket and Gyomu Super (業務スーパー) are popular among budget-conscious shoppers, great if you want lower-priced products or looking to buy in bulk. Don Quijote (aka Donki) is another go-to for variety, it stocks everything from snacks and frozen foods to home essentials, often at lower prices than standard grocery stores.

💡 A little Pro Tip: Keep an eye out for those red waribiki stickers at supermarkets! In Japan, stores start discounting fresh food items after 7 or 8 p.m., and it’s not uncommon to see prices drop by 30-50% (or even more!), making this a great time to grab meals or ingredients.

While supermarkets are usually cheaper overall, konbini (convenience stores) like 7-Eleven, Lawson, and FamilyMart can still be solid backup options. They’re stocked with ready-to-eat meals, drinks, and snacks and they’re great when you’re short on time or just not in the mood to cook.

🍱 Lunch

When it comes to lunch, bento boxes from konbini usually cost around ¥400-¥700 ($3-$5 USD), and you can get a filling meal at chains like Sukiya, Matsuya, Yoshinoya, or Coco Ichibanya for around ¥500-¥700 ($4-$5 USD). These spots are reliable, affordable, and quick, perfect for busy days.

Smaller local restaurants also tend to offer great lunch deals. Look for lunch sets (ランチセット or 定食 teishoku), which usually include a main dish, rice, miso soup, and a few side dishes. Prices typically range from ¥1,200 to ¥2,000 ($8-$14 USD), offering good variety at a pretty great value.

🍽️ Dinner

For dinner, cooking at home is usually the most budget-friendly option. Products that are in season are often cheaper, so planning your meals around what’s fresh can help stretch your budget even further.

If you’re eating out, konbini meals or discounted supermarket food picked up in the evening can easily do the trick. And if you’re in the mood to treat yourself, local restaurants, especially those outside the city center, can offer solid meals without having to spend a fortune!

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Transportation Costs: Navigating Japan Affordably

Japan’s public transit is reliable, efficient, and well-connected especially in major cities like Tokyo, Osaka, and Kyoto. Most interns rely on trains to get to work, with single fares in Tokyo typically ranging from ¥150 to ¥400 ($1-$3 USD), depending on how far you’re going. That might not seem like a lot, but if you’re commuting every day, it definitely adds up at the end.

If you’re taking the same route to your internship each day, a commuter pass (定期券 teikiken) is worth looking into. It gives you unlimited rides between two stations for a set period (usually one, three, or six months), and it’s often cheaper than paying single fares.

You’ll also want to get an IC card like Suica or Pasmo. These rechargeable cards work on most trains and buses, and you can also use them at convenience stores and some vending machines. They don’t give you a discount, but they make things easier, no need to worry about exact change or losing your paper tickets.

If you’re planning longer trips, like a weekend getaway to another part of the country, there are affordable options too. Long-distance buses are budget-friendly, and seasonal passes like the Seishun 18 Kippu (青春18きっぷ) offer unlimited rides on local and rapid JR trains for five consecutive days at ¥12,050 ($81 USD), or a three-day version for ¥10,000 ($67 USD).

As for the shinkansen, it’s fast, comfortable, and great for covering long distances quickly, but it’s also one of the more expensive travel options. If you’re planning to take it more than once, look into regional JR passes or discount tickets that can help lower the cost. It’s not always the most budget-friendly, but it’s definitely hard to completely ignore it without trying it at least once.

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Making the Most of Your Weekends (Without Overspending)

🏞️ Public Parks and Seasonal Events

There’s no shortage of beautiful and free places to hang out around Tokyo. Parks like Yoyogi or Shinjuku Gyoen National Garden are perfect for a laid-back and relaxed afternoon, and depending on the time of year, you might catch seasonal festivals like hanami (cherry blossom viewing) or a summer matsuri. Entry is usually free, and while you might spend a bit on snacks, it’s still a great low-cost way to unwind after a week of work.

🎤 Budget Nights Out

Going out doesn’t have to blow your budget. Many izakayas (Japanese bar) run happy hour deals with discounted drinks and small side dishes, and some karaoke spots offer off-peak pricing or student discounts.

🖼️ Cultural Spots

If you’re more of a museums-and-attractions kind of person, look into local passes like the Tokyo Grutto Pass, which gives you discounted or free access to over 100 museums and cultural sites for just ¥2,500 (~$17). Student IDs can also get you reduced admission in a lot of places, and some venues even offer extra discounts on weekdays or late afternoons.

🛍️ Weekend Trips and Shopping

If you’re looking for a city escape, there are plenty of great day trip spots just outside Tokyo, like Kamakura, Enoshima, or hiking trails around Mount Takao. They’re easy to reach by train and offer a nice break from the city. Another solid weekend activity is shopping (or just window shopping for fun!). A stroll through Shibuya or the secondhand shops in Shimokitazawa can easily fill an afternoon.

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Souvenir Shopping

Souvenirs don’t have to be pricey to be meaningful. Small things like keychains, local snacks, or Japanese stationery are easy to pack and always appreciated. Popular stores like Loft, Hands, and Itoya carry a wide range of well-designed stationery (and plenty of other things) that make for great souvenir gifts.

For more variety, the late-night giant Donki offers tax-free deals and stays open nearly all hours, so it’s easy to fit in a visit. If you’re into more unique finds, flea markets like Tokyo’s Oedo Antique Market are great spots to search for handmade crafts, vintage goods, and one-of-a-kind items at reasonable prices.

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What One Month in Japan Might Cost You

On a lean but realistic budget for Greater Tokyo, an intern can expect to spend roughly between ¥100,000 and ¥165,000 (~$670-$1,115 USD) a month, depending on lifestyle and location. Here’s a rough idea of how that might break down:

• Housing: ¥50,000-¥80,000 ($340 ~ $550)
• ‍Food: ¥25,000-¥35,000 ($170-$235 USD) (mostly groceries, occasional meals out)‍
• Transportation: ¥10,000-¥15,000 ($70-$100 USD) (with a commuter pass or IC card)‍
• Going Out / Entertainment: ¥10,000-¥20,000 ($70-$135 USD) (weekend activities, shopping, karaoke, etc.)‍
• Other (personal items, small purchases, souvenirs, etc.): ¥8,000-¥15,000 ($55-$100 USD)

Keeping track of what you spend early on can help you adjust things as you go and still leave room to enjoy your time without feeling restricted!

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Summing Up

Managing your finances in Japan as an intern can feel overwhelming at first, but with the right approach, it’s completely possible to live comfortably, explore, and stay within your budget. Learning which housing option works best for you, taking advantage of food discounts, using commuter passes, and tapping into local deals can all help your yen go far.

Planning ahead also makes a big difference. Having a rough monthly budget estimate before you arrive gives you a clearer idea of what to expect. In the end, living on a fixed budget doesn’t have to mean missing out. Some of the best parts of being in Japan, like walking through a festival at night, having tea in a quiet garden, or stumbling across a tiny bookstore down a side street, don’t have to be expensive at all. Being thoughtful with your money means you’ll have more freedom to enjoy what matters most: connecting with the culture, growing your skills, and making the most of your time here!

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✈️ Feeling a bit more confident about interning in Japan? At Zentern, we’re here to help you find opportunities that match your goals and, most importantly, your budget! Our programs are built to make every part of your stay meaningful, manageable, and memorable. So don’t wait and apply today to start your journey in Japan!