Fiber Intake Calculator
Most people eat less fiber than they should. Enter your sex, age and usual daily calories, and this tool shows both fiber targets — the 14 g per 1,000 kcal method and the standard age-and-sex values — so you know your number.
Enter your details above and the result will appear here.
How to use
- Enter your sex and age.
- Enter your usual daily calorie intake.
- Both fiber targets appear instantly.
- Compare your current eating habits with the target, and raise fiber gradually — not overnight.
Note
The 14 g per 1,000 kcal method is the basis of the published adequate intake values: men 19 to 50 about 38 g, men over 50 about 30 g, women 19 to 50 about 25 g, women over 50 about 21 g per day. Increase fiber gradually and drink enough water. Estimate only — not medical advice.