Free Tool
Fiber Intake Calculator
Get your daily fiber target by age and sex, see the gap against what you currently eat, and get a safe ramp-up schedule that avoids the bloating that derails most fibermaxxing attempts.
25g
recommended daily fiber for you
How this number is calculated
The target uses the Institute of Medicine's dietary reference intake formula — roughly 14 grams of fiber per 1,000 calories consumed — which works out to 25g/day for women and 38g/day for men under 50, stepping down to 21g and 30g respectively after 50 as caloric needs decline.
If you enter a current intake, the ramp plan uses the pacing guidance covered in how to increase fiber without bloating: roughly 5 grams added every 3-4 days, with a proportional increase in water intake, rather than jumping straight to the target number.
This tool provides general nutrition information based on published dietary reference intakes. It is not medical advice. Anyone with a diagnosed digestive condition should check fiber changes with a doctor or dietitian first.