Calculate your recommended daily fiber intake based on age, gender, weight, and calorie consumption. Get personalized dietary fiber goals and tips for better digestive health.
Our free fiber intake calculator helps you determine your recommended daily dietary fiber based on age, gender, body weight, and calorie consumption. Fiber is essential for digestive health, blood sugar regulation, and heart health. The calculator uses guidelines from the Institute of Medicine and the American Heart Association. All calculations happen 100% in your browser — no data is sent to any server.
The recommended daily fiber intake is 38g for men under 50, 30g for men over 50, 25g for women under 50, and 21g for women over 50. You can also use the general rule of 14g of fiber per 1000 calories consumed.
Consuming too much fiber (over 70g per day) can cause bloating, gas, and digestive discomfort. It is best to increase fiber intake gradually and drink plenty of water.
High-fiber foods include whole grains, legumes (beans, lentils), fruits (berries, apples, pears), vegetables (broccoli, carrots), nuts, and seeds.
Yes, fiber helps with weight loss by increasing satiety, slowing digestion, and reducing calorie absorption. High-fiber foods are also generally lower in calories.