Fiber Intake Calculator
Find your recommended daily fiber intake from your age, sex or calorie intake, based on the US Dietary Guidelines (14 g per 1,000 kcal).
For general information only — not medical advice. Results are estimates; talk to a doctor or qualified health professional about your own health.
How to use
- 1Enter your age and sex, or your daily calories.
- 2Compare the target with how much you currently eat.
How it's calculated
Adequate intake = 14 g of fiber per 1,000 kcal (Institute of Medicine / US Dietary Guidelines). Age-based targets: men 38 g (19–50) and 30 g (51+); women 25 g and 21 g.
Frequently asked questions
What foods are high in fiber?
Beans and lentils, whole grains, oats, vegetables, fruit with skin, nuts and seeds.
Can I eat too much fiber?
Increasing quickly can cause bloating. Raise it gradually and drink more water.
Is the UK recommendation different?
The UK recommends 30 g a day for adults, measured with a slightly different method (AOAC).