Fiber Goal by Calorie Intake Calculator
Daily fiber target scaled to calorie intake.
Enter your values
ⓘ Live results
Results
- Daily fiber target
- 30.8 g
- Servings of beans (~7g each)
- 4.4
- Servings of oats (~4g/cup)
- 7.7
Quick answer
A widely used guideline recommends about 14 grams of fiber per 1,000 calories consumed.
fiber (g) = calories / 1000 x 14
How to use the Fiber Goal by Calorie Intake Calculator
- 1Enter your daily calorie intake, e.g. from a TDEE calculator.
- 2The 14g/1000kcal guideline scales fiber needs to how much you eat overall.
- 3Increase fiber gradually and drink enough water to avoid digestive discomfort.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calorie intake2200 kcal
Results
- Daily fiber target30.8 g
- Servings of beans (~7g each)4.4
- Servings of oats (~4g/cup)7.7
Frequently asked questions
Why scale fiber to calories?
It accounts for different body sizes and activity levels needing different total food volume.
What foods are high in fiber?
Legumes, whole grains, vegetables, fruits with skin, and nuts are all good sources.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.