Fiber Per Meal Calculator
Daily fibre target split across your meals.
Enter your values
ⓘ Live results
Results
- Daily fibre target
- 30.8 g
- Per meal
- 10.3 g
- Gap to close
- 14.8 g
- Weekly increase advised
- Add no more than 5 g per week
Quick answer
The standard target is 14 g of fibre per 1,000 calories eaten — about 25-38 g a day for most adults.
fibre = calories / 1000 x 14
How to use the Fiber Per Meal Calculator
- 1Enter your usual daily calorie intake.
- 2Log a typical day of fibre to find your current level.
- 3Increase slowly and raise water intake alongside.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calories2200 kcal
- Current fibre intake16 g
- Meals per day3
Results
- Daily fibre target30.8 g
- Per meal10.3 g
- Gap to close14.8 g
- Weekly increase advisedAdd no more than 5 g per week
Frequently asked questions
What foods are highest?
Legumes, oats, chia, raspberries and whole grains carry the most fibre per calorie.
Why does more fibre bloat me?
Increasing too fast overwhelms gut bacteria; ramp up gradually over several weeks.
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.