Daily Fiber Intake Calculator

Dietary fiber is the part of plant foods your body can't digest. It keeps your digestive system moving, feeds beneficial gut bacteria, helps you feel full, and is linked to lower risk of heart disease and type 2 diabetes. Most people eat less than the recommended amount.

Your target here is the Adequate Intake for your sex and age — a population figure set by the Institute of Medicine. It's derived from the observation that roughly 14 grams of fiber per 1,000 calories is associated with good health, then scaled to typical energy intakes.

It's a guide, not a precise personal requirement — if you eat more or less than average, your ideal intake shifts a little. The practical takeaway is simpler than the number: build meals around whole grains, beans, fruit, and vegetables, and most people will get there.

Values. We return the Institute of Medicine's Adequate Intake for fiber by sex and age band: 38 g/day (men ≤50), 30 g/day (men >50), 25 g/day (women ≤50), and 21 g/day (women >50).

Basis. These figures come from the 2005 Dietary Reference Intakes and reflect about 14 g of fiber per 1,000 kcal of typical energy intake.

Confidence. We label this moderate confidence: it's a well-established population target, not a measurement of your personal need, which varies with how much you eat overall and your individual health.