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) |
|---|---|
| 1,000 | 14 |
| 1,500 | 21 |
| 2,000 | 28 |
| 2,500 | 35 |
| 3,000 | 42 |
| 4,000 | 56 |
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.
Formula
Fiber (g/day) = calories ÷ 1,000 × 14Worked example
Inputs — Daily calories: 2,000 kcal.
Results — Recommended fiber = 28 g/day.
Frequently asked questions
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.