Fiber Intake Calculator
Calculate your daily fibre goal using both the 14 g per 1000 kcal rule and the IOM age- and sex-specific recommendations.
What is Fiber Intake?
Fibre supports satiety, glycaemic control, cholesterol management and gut health, yet most adults consume only half the recommended amount. The IOM (now NASEM) sets concrete daily targets by age and sex; the WHO uses a calorie-based 14 g per 1000 kcal rule that often gives a similar number.
How is it calculated?
By calories: target = daily kcal × 14 / 1000. IOM: men ≤50 yr → 38 g; men 51+ → 30 g; women ≤50 yr → 25 g; women 51+ → 21 g. The higher of the two is a reasonable upper goal.
Frequently Asked Questions
- Soluble vs insoluble fibre?
- Both matter. Most fibrous foods contain a mix.
- Can I get too much fibre?
- Above ~70 g/day can cause bloating and reduced mineral absorption.
- Best high-fibre foods?
- Beans, oats, berries, vegetables and whole grains.