Fiber Intake Calculator
Free tool
Fiber Intake Calculator
Find your daily fiber target by age and sex, or from the calories you eat. It uses the standard of 14 grams of fiber per 1,000 calories.
Daily fiber targets (grams)
| Age | Male | Female |
|---|---|---|
| 14–18 | 38 | 26 |
| 19–50 | 38 | 25 |
| 51+ | 30 | 21 |
| Pregnant | — | 28 |
| Breastfeeding | — | 29 |
These are the National Academies' Adequate Intakes, which are based on 14 g per 1,000 calories. Most adults fall short. The American Society for Nutrition reports that only about 7% of adults meet the recommendation.
Common questions
What are the best food sources?
Beans and lentils, whole grains, vegetables, fruit (with the skin), nuts and seeds. Food should be most of your fiber.
How fast should I add fiber?
Slowly, over a few weeks, and with more water. Adding a lot at once can cause gas and bloating.
Want to learn more?
Our fiber
Sugar-Free Prebiotic Fiber Gummies2 g dietary fiber per gummy · 60 servings$14.99- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005.
- Academy of Nutrition and Dietetics. Position: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015.
- American Society for Nutrition. Just 7% of adults meet fiber recommendations.
This tool shares general information from published guidelines. It isn't medical advice. Talk to your healthcare provider about fiber if you have a digestive condition or take medication. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
