Fiber Intake Calculator
Find how much dietary fibre you should eat each day for your age and sex.
About the Fiber Intake Calculator
Fibre supports digestion, blood sugar and heart health. The US National Academies set Adequate Intakes of 14 g per 1,000 kcal, which works out to about 38 g a day for men and 25 g for women aged 19–50. Most adults eat only about half that.
The formula
Fibre (g) = 14 × daily calories ÷ 1,000
Adequate Intake by age
| Age | Male | Female |
|---|---|---|
| 1–3 | 19 g | 19 g |
| 4–8 | 25 g | 25 g |
| 9–13 | 31 g | 26 g |
| 14–18 | 38 g | 26 g |
| 19–50 | 38 g | 25 g |
| 51+ | 30 g | 21 g |
Worked example
Example: Fibre per day = 30 g
- Inputs: Sex: Male; Age: 53 years.
- Formula: Fibre (g) = 14 × daily calories ÷ 1,000
- Result: Fibre per day = 30 g
- Adequate Intake: 30 g
Questions people ask
How can I eat more fibre?
Beans, lentils, whole grains, vegetables, fruit with skin, nuts and seeds. Increase slowly and drink more water.
What's soluble vs insoluble fibre?
Soluble fibre (oats, beans) helps cholesterol and blood sugar; insoluble fibre (bran, vegetables) helps regularity.