Fiber Intake Calculator
Daily fibre target and your gap.
Enter your values
ⓘ Live results
Results
- Daily fibre target
- 31 g
- Standard guideline
- 38 g
- Your shortfall
- 13 g
- Equivalent apples
- 2.9
- Equivalent cups of black beans
- 0.9
Quick answer
Adults need roughly 14 g of fibre per 1000 calories — about 25 g for women and 38 g for men.
Fibre (g) = calories ÷ 1000 × 14
How to use the Fiber Intake Calculator
- 1Enter your daily calorie intake.
- 2Select your sex for the standard guideline.
- 3Enter what you currently eat to see the gap.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calories2200 kcal
- SexMale
- Current fibre intake18 g
Results
- Daily fibre target31 g
- Standard guideline38 g
- Your shortfall13 g
- Equivalent apples2.9
- Equivalent cups of black beans0.9
Frequently asked questions
Can I get too much fibre?
Above 50 g a day can cause bloating and reduce mineral absorption.
Should I increase gradually?
Yes — add 5 g a week and drink more water.
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.