Fiber Intake Calculator
Daily fibre target and your gap.
Enter your values
Results update instantly as you type — no submit needed.
Results
- Daily fibre target
- 31 g
- Standard guideline
- 38 g
- Your shortfall
- 13 g
- Equivalent apples
- 2.9
- Equivalent cups of black beans
- 0.9
Quick answer
Adults need roughly 14 g of fibre per 1000 calories — about 25 g for women and 38 g for men.
Fibre (g) = calories ÷ 1000 × 14
How to use the Fiber Intake Calculator
- 1Enter your daily calorie intake.
- 2Select your sex for the standard guideline.
- 3Enter what you currently eat to see the gap.
Frequently asked questions
Can I get too much fibre?
Above 50 g a day can cause bloating and reduce mineral absorption.
Should I increase gradually?
Yes — add 5 g a week and drink more water.