0 g fiber/day (recommended)
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Calorie-based (14 g / 1,000 kcal)
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Maintenance calories
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Per meal (3 meals/day)
14 g
Per 1,000 kcal eaten
The headline figure is the Institute of Medicine Adequate Intake for your age and gender. The calorie-based estimate uses 14 g of fiber per 1,000 kcal of food eaten (calories estimated with Mifflin-St Jeor × your activity level). Increase fiber gradually and drink plenty of water; good sources are whole grains, pulses, fruit and vegetables.
Frequently Asked Questions
How much fiber should I eat per day?
Adults generally need about 25 g (women) to 38 g (men) of fiber per day. A practical rule is 14 g of fiber for every 1,000 calories you eat, so it scales with your energy needs.
How is the recommended fiber worked out?
The headline value is the Institute of Medicine Adequate Intake for your age and gender. We also show a calorie-based estimate: your daily calorie needs (Mifflin-St Jeor BMR × activity factor) multiplied by 14 g per 1,000 kcal.
What are good sources of fiber?
Whole grains (oats, brown rice, wholemeal bread), pulses (lentils, beans, chickpeas), fruit, vegetables, nuts and seeds. Increase intake gradually and drink more water to avoid bloating.
Find your recommended daily fiber intake from your age and gender, plus a calorie-based estimate of 14 g per 1,000 kcal.