Enter personal details and daily foods
Daily dietary fiber results
| Age (years) | Sex | Energy (kcal) | Target method | Recommended fiber (g/day) | Total fiber from foods (g/day) | Difference (intake − recommended) | Status |
|---|
This tool does not replace professional dietary advice. Always discuss specific nutrition questions with a qualified healthcare provider or dietitian.
Example daily fiber intake table
This example shows a sample day for a moderately active adult. Values are approximate and will vary by product and preparation.
| Food | Serving size | Fiber per serving (g) | Servings per day | Total fiber (g) |
|---|---|---|---|---|
| Rolled oats | 40 g dry | 4 | 1 | 4 |
| Apple with skin | 1 medium | 4.5 | 1 | 4.5 |
| Lentil soup | 1 cup cooked | 7.5 | 1 | 7.5 |
| Mixed vegetables | 1 cup cooked | 5 | 1 | 5 |
| Almonds | 28 g (about 24 nuts) | 3.5 | 1 | 3.5 |
| Approximate daily fiber total | 24.5 | |||
Formula used in this fiber calculator
The main guideline used here is a calorie-based estimate: recommended daily fiber (grams) equals daily energy intake (kilocalories) multiplied by fourteen, divided by one thousand.
Additional options include age and sex-based reference values, body weight based approximations, and a fully custom fixed target in grams when you follow individualized professional advice.
The calculator compares the sum of fiber from all foods in your list with the selected recommendation. It then classifies intake as below target, within range, or above target.
How to use this calculator
- Enter your age, select sex, and optionally provide daily energy intake and body weight for target calculations.
- Choose the target method that best matches guidance from your healthcare professional or the guideline you prefer to follow in everyday planning.
- Add each food you typically eat in a day, including serving size, fiber per serving, and how many servings you have during that usual day.
- Click Calculate fiber to see your selected recommended intake, total fiber from foods, difference, status classification, and practical suggestions for closing any intake gaps.
- Adjust foods, serving sizes, or target method, then recalculate. Use the CSV or PDF buttons to save, review, or share your daily fiber summary later.
Recommended daily fiber by age and sex
These example values summarize commonly cited ranges for typical healthy individuals. Always follow specific advice from your clinician where it differs from generalized guidance.
| Age group | Sex | Approximate recommended fiber (g/day) |
|---|---|---|
| Children 4–8 years | All | Approximately 25 |
| Teens 9–18 years | Male | About 31–38 |
| Teens 9–18 years | Female | About 26 |
| Adults 19–50 years | Male | Approximately 38 |
| Adults 19–50 years | Female | Approximately 25 |
| Adults 51+ years | Male | About 30 |
| Adults 51+ years | Female | About 21 |
Fiber intake classification guide
The calculator labels intake by comparing your daily fiber to your selected target. This table summarizes how different differences or ratios are interpreted in the status field.
| Ratio of intake to target | Difference (grams) | Status label |
|---|---|---|
| Less than ninety percent | Intake at least ten percent below target | Below target intake |
| Ninety to one hundred ten percent | Within about ten percent of target | Within recommended range |
| More than one hundred ten percent | Intake at least ten percent above target | Above recommended intake |
Example calorie based fiber targets
This table illustrates how the fourteen grams per thousand kilocalories guideline converts typical energy intakes into suggested daily fiber targets for everyday meal planning.
| Daily energy (kcal) | Calculation | Suggested fiber target (g/day) |
|---|---|---|
| 1600 | 1600 × 14 ÷ 1000 | 22.4 (about 22) |
| 1800 | 1800 × 14 ÷ 1000 | 25.2 (about 25) |
| 2000 | 2000 × 14 ÷ 1000 | 28 |
| 2200 | 2200 × 14 ÷ 1000 | 30.8 (about 31) |
| 2500 | 2500 × 14 ÷ 1000 | 35 |
Example body weight based fiber targets
These calculations use approximately zero point thirty five gram fiber per kilogram of body weight. Values are rounded and should always be interpreted together with professional nutrition guidance.
| Body weight (kg) | Calculation | Approximate fiber target (g/day) |
|---|---|---|
| 50 | 50 × 0.35 | 17.5 (about 18) |
| 60 | 60 × 0.35 | 21 (about 21) |
| 70 | 70 × 0.35 | 24.5 (about 25) |
| 80 | 80 × 0.35 | 28 |
| 90 | 90 × 0.35 | 31.5 (about 32) |
Frequently asked questions
What does this fiber calculator measure?
It estimates your daily fiber intake and compares it to a selected target using guidelines based on calories, age and sex, body weight, or a custom goal.
How accurate are the fiber recommendations?
Recommendations are based on widely used population guidelines and simple calculations. They are suitable for general planning but cannot replace personalized nutrition advice from your healthcare professional or registered dietitian.
Can I use this tool for medical decisions?
No. This tool is designed for educational use and everyday meal planning. Always discuss medical conditions, digestive symptoms, or large dietary changes with a qualified healthcare professional before acting on these estimates.
What if I do not know my daily calories?
If you leave calories empty, the tool uses age and sex based reference values or body weight targets, depending on your selected method. You can update values later when you receive more precise guidance.
Can I track different days with this calculator?
Yes. You can adjust foods, serving sizes, and target methods to model any day you like. Download the CSV or PDF summaries and save them with dates for simple manual tracking over time.
Does the calculator distinguish soluble and insoluble fiber?
No. It uses total dietary fiber grams from labels or databases. If you need specific soluble versus insoluble targets, follow professional guidance and use those values when entering food information or reviewing results.
Who should be cautious using high fiber targets?
People with digestive diseases, recent bowel surgery, strictures, or medically restricted diets should be especially cautious. Always follow individualized instructions from your clinician and never change prescribed fiber intake without professional supervision.