# Fiber Intake Calculator

URL: https://speedycalculator.com/calculators/health/fiber-intake/
Last updated: 2026-10-25

> The fiber calculator recommends daily dietary fiber from your calorie intake, using the guideline of 14 grams per 1,000 calories. It also shows the commonly quoted targets by sex.

## Inputs

- Daily calories (kcal)

## Results

- Recommended fiber

## Formula

```
Fiber (g/day) = calories ÷ 1,000 × 14
```

## Explanation

Fiber supports digestion, heart health and blood sugar control. Most adults eat well below the recommendation.

### How to use the Fiber Intake Calculator

- **Daily calories**

Results update as you type, and every field accepts the units shown in its menu.

### How it works

Divide your daily calories by 1,000 and multiply by 14 grams.

### Example values

How the main result changes when **Daily calories** changes and everything else stays at the example values above:

Daily calories (kcal)Recommended fiber (g/day)1,000141,500212,000282,500353,000424,00056
*Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.*

## Worked example

Inputs — Daily calories: 2,000 kcal.

Results — **Recommended fiber = 28 g/day**.

## FAQ

**How can I eat more fiber?**
Whole grains, beans, lentils, vegetables, fruit, nuts and seeds.

**Should I increase fiber quickly?**
Increase gradually and drink enough water to avoid discomfort.

**What formula does the Fiber Intake Calculator use?**
Fiber (g/day) = calories ÷ 1,000 × 14.


## Sources

- [Dietary Guidelines for Americans 2020–2025](https://www.dietaryguidelines.gov/)