Daily fiber intake calculator
It gives your daily fiber target two recognised ways, and you can enter what you eat now to see the gap.
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Processing and privacy: The result is calculated inside your browser and your data is not sent to any server.
How to use it
- Enter daily calories, sex, age and current intake (optional).
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
By calories: fiber = calories × 14 ÷ 1000. By age and sex (US Adequate Intake): men 19 to 50 years 38 g, over 50 years 30 g; women 19 to 50 years 25 g, over 50 years 21 g.
Example
Inputs: Daily calories = 2,000 kcal/day, Sex = Male, Age = 30 years. Result: Target from calories: 28 g/day; Adequate Intake by age and sex: 38 g/day.
Limits and caveats
- Values are for healthy adults; people with bowel conditions should follow their doctor.
- Raise fiber gradually and drink enough water to avoid bloating.
Questions about this tool
Why 14 g per 1000 kcal?
It is the basis the US National Academies used for fiber advice, because that level was linked to lower heart disease risk.
What foods are rich in fiber?
Pulses such as lentils and chickpeas, whole grains like oats, vegetables and fruit with skin, and nuts.
Which figure should I follow?
The calorie figure suits people who know their intake; the age and sex figure is the general reference. They are close for most people.