Daily Fiber Intake Calculator
Estimate the amount of dietary fiber recommended per day based on your age and sex, and compare it to your current intake to see whether you're on track.
How it works
This tool applies common nutrition guidelines that set recommended fiber intake by age and sex, then compares that benchmark to the amount of fiber you currently consume each day to estimate whether your intake is insufficient, adequate, or high.
Where do the recommendations come from?
The values used here (38 g/day for men 50 or under, 30 g for older men, 25 g for women 50 or under, 21 g for older women) are based on standard nutrition benchmarks such as those from the Institute of Medicine and recommendations close to those of ANSES. Actual needs vary with physical activity, digestive health, and overall diet.
How can I estimate my current fiber intake?
A rough estimate can be made by adding up the fiber from your main foods of the day (whole grains, legumes, fruits, vegetables) using nutrition labels or food composition tables. This tool does not calculate your intake for you: it compares the value you enter with the recommended benchmark.
This information is provided for guidance only and is no substitute for the advice of a healthcare professional or a registered dietitian, especially in case of digestive issues or specific nutritional needs.
The calculation runs entirely in your browser: no entered data is sent to a server.