Daily Fiber Intake Calculator

How it is calculated

The tool applies a common dietary guideline of about 14 grams of fibre for every 1,000 calories eaten: fibre (g) = calories / 1000 × 14. Enter your daily calorie intake in kcal and the result is rounded to the nearest whole gram. Because the target scales with energy intake, a person who eats more needs more fibre than one who eats less. This is a general target for healthy adults; it does not adjust for age, sex, pregnancy or medical conditions, and some people with digestive disorders are advised to eat more or less fibre. Fibre should be increased gradually with plenty of water.

Common mistakes

• Entering kilojoules instead of kilocalories (kcal), which inflates the result by about 4 times.
• Entering the calories of one meal instead of the whole day.
• Entering calories you want to eat while dieting but eating the same food volume; the target scales with intake, so a low-calorie diet gives a lower figure.
• Counting the food's total weight in grams rather than only the fibre it contains.
• Raising fibre sharply overnight, which commonly causes bloating; build up gradually.