How this fiber calculator works
The Institute of Medicine set fiber needs at 14 grams for every 1,000 calories. The U.S. Dietary Guidelines use the same number. So the more you eat, the more fiber you need.
Here is what the calculator does:
- It estimates your daily calories with the Mifflin-St Jeor equation, using your weight, height, age, and sex.
- It multiplies that by your activity level to get your maintenance calories.
- It multiplies your calories by 14 g per 1,000.
For example, if you eat about 2,000 calories a day, your target is 28 g of fiber.
Adequate intake by age and sex
The calculator also shows the adequate intake for your group. These are fixed numbers from the same report:
| Group | Fiber per day |
|---|---|
| Men 19 to 50 | 38 g |
| Men 51+ | 30 g |
| Women 19 to 50 | 25 g |
| Women 51+ | 21 g |
Your two numbers will often be close. If they differ, either one is a fine goal. Most people eat much less than both.
How to get more fiber
- Swap white bread, rice, and pasta for whole grain versions.
- Add beans or lentils to soups, salads, and bowls.
- Eat fruit with the skin on instead of drinking juice.
- Snack on nuts, seeds, or raw vegetables.
- Start your day with oats or a high-fiber cereal.
Go slowly. Add a few grams a week and drink plenty of water. This gives your gut time to adjust and helps avoid bloating.
Fiber, protein, and fullness
Fiber and protein both help you feel full, which is useful if you are trying to lose weight. Beans, lentils, and edamame give you both. Use our protein calculator to set your protein goal, and read our guide on how much fiber per day for food ideas and serving sizes.
If you have a digestive condition, diabetes, or kidney disease, talk to your doctor or a registered dietitian before making big changes to your diet.