Daily Fiber Calculator
Adjust your dietary fiber intake based on age, sex, and calorie intake. Fiber supports digestion, heart health, and steady blood sugar.
Used to apply the 14 g fiber per 1000 kcal rule.
Fiber Recommendations
Adequate intake (AI)
25 g/day
Calorie-based target
28 g/day
Suggested range
25 – 28 g/day
Per meal
8.3 g/meal
Increase fiber gradually and drink adequate water to avoid gastrointestinal discomfort.
How to Use This Calculator
Start with the AI value
The Adequate Intake (AI) provides an age- and sex-specific fiber target. Aim to meet or slightly exceed this through whole foods.
Cross-check with calories
The 14 g/1000 kcal guideline ensures fiber scales with energy intake. Aim for the higher number when digestive tolerance allows.
Distribute across meals
Dividing fiber across meals reduces bloating and supports steady blood sugar. Pair fiber with fluids for comfort.
Formula
Fiber AI = Table value by age and sex (g/day)
Calorie-based fiber = (Calories ÷ 1000) × 14
Per meal = AI ÷ Meals per day
- Institute of Medicine guidelines recommend 14 grams per 1000 kcal.
- AI values reflect evidence for reduced chronic disease risk.
- Increase intake gradually to avoid gastrointestinal distress.
Full Description
Dietary fiber includes soluble and insoluble carbohydrates that resist digestion. Adequate fiber intake enhances gut microbiota diversity, regulates blood sugar, supports cholesterol management, and encourages satiety. This calculator combines official guidelines with calorie scaling to customise goals for different lifestyles.
Food sources include fruits, vegetables, legumes, whole grains, nuts, and seeds. If supplements are necessary, introduce them slowly and consult healthcare providers, especially when managing gastrointestinal disorders.
Frequently Asked Questions
What happens if I exceed the recommendation?
Many people tolerate higher fiber when increased gradually. Very high intake without adequate water may cause bloating or constipation.
Should I prioritise soluble or insoluble fiber?
Aim for a mix. Soluble fiber (oats, beans) supports cholesterol, while insoluble fiber (whole grains, leafy greens) promotes bowel regularity.
Is fiber supplementation necessary?
Whole foods are ideal, but supplements can fill gaps. Introduce in small amounts and monitor tolerance.
How does fiber affect blood sugar?
Soluble fiber slows carbohydrate absorption, leading to steadier glucose levels. This is particularly beneficial for individuals with insulin resistance.