Daily Fiber Target Calculator

About this calculator

Your recommended daily fiber intake follows official dietary reference guidance — in the U.S., the Institute of Medicine sets Adequate Intake at roughly 25g/day for women and 38g/day for men under age 50 (dropping slightly for older adults), figures also commonly cross-checked against a calorie-based rule of thumb of about 14g of fiber per 1,000 calories consumed, a shortcut that scales the target to someone's actual energy needs rather than using a single flat number for everyone.

Dietitians and nutrition-focused health apps use fiber targets because most people in Western diets fall well short of these numbers — average intake in the U.S. is often cited around 15g/day — despite fiber's well-documented roles in digestive regularity, feeding beneficial gut bacteria, blunting post-meal blood sugar spikes, and lowering LDL cholesterol, which is why fiber tracking is a common component of both general healthy-eating guidance and specific plans for managing diabetes or cardiovascular risk.

This calculator takes your age, sex, and daily calorie intake, and returns your recommended fiber target from official age/sex guidance alongside the calorie-based 14g-per-1,000-kcal estimate for comparison.