🌾 Fiber Calculator
Estimate how many grams of dietary fiber you should eat each day based on your age, sex, and daily calorie intake.
Why fiber matters
Dietary fiber supports digestive health, helps regulate blood sugar, and contributes to feelings of fullness. Most adults in the United States eat well below the recommended amount.
How the recommendation is set
This calculator uses age and sex-based Adequate Intake (AI) values from the U.S. Institute of Medicine, which reflect typical needs at each life stage. It also shows an alternative estimate based on the common nutrition guideline of about 14 grams of fiber per 1,000 calories consumed.
Both approaches are widely cited general guidelines. This tool is for general educational and planning purposes and does not replace personalized advice from a registered dietitian, especially if you have a digestive condition.