Free macro tool
Fiber Calculator
Enter your details and a goal and get a daily fiber target in grams that scales with the calories you eat, next to the standard figure for your age and sex.
Worked example
For a 30-year-old man who weighs 75 kg and is 178 cm tall (lightly active) eating about 1,862 kcal a day, 14 g of fiber per 1,000 kcal comes to 26 g a day. The Adequate Intake for a man of 30 is 38 g.
Calculate your daily fiber
The result below starts from the example's numbers. Change any field and it updates as you type.
Track this target every day
Use the number above as your daily goal in CalorTracker, then log meals by photo, voice or text and see where your day stands against it. Free to start, no card needed to explore.
Results are estimates from published formulas, not medical advice. Your own body can sit above or below them.
Where the formulas come from, and how we check them: how we calculate.
How the fiber calculator works
It works out your daily calories for the goal you pick, then applies 14 g of fiber per 1,000 kcal. That ratio is what the Institute of Medicine's Adequate Intake for fiber is built on (Dietary Reference Intakes, 2005). The per-meal figure divides the day by three.
The calories come from the same place as everywhere on this site: your maintenance calories (TDEE, from the Mifflin-St Jeor equation and an activity factor), moved up or down for your goal. When you are losing weight the target never drops below 1,200 kcal for women and 1,500 kcal for men, and if your estimated maintenance is already at or under that minimum the calculator offers no deficit.
The Adequate Intake for your age and sex
The same report gives fixed figures in grams: 38 g for men and 25 g for women aged 19 to 50, and 30 g and 21 g above 50. The calculator shows the one for your sex and age beside the calorie-based figure. When you eat fewer calories than the age-based figure assumes, the two differ, and the calorie-based one is what the ratio gives you at your own intake.
What counts as fiber
Fiber is the carbohydrate in plant foods that your body does not digest into sugar. It is listed on a food label as dietary fiber, inside the total carbohydrate. That is why a net carbs calculation subtracts it. Beans, lentils, oats, vegetables, fruit and whole grains are the staple sources.
This page makes no health claims about fiber. If you have a digestive condition, check with your doctor or a registered dietitian before changing how much you eat.