Enter your daily calorie intake, age, and sex to find your recommended daily fiber intake — then log servings of fruits, vegetables, whole grains, legumes, and nuts & seeds to see your total fiber consumed versus your target. Results show your fiber gap and a breakdown chart so you know exactly where your fiber is coming from.
Total Fiber Consumed Today
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Recommended Daily Fiber
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Fiber Gap (Still Needed)
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% of Daily Goal Met
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Fiber Diet Rating
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The general guideline is 14g of fiber per 1,000 calories consumed. For most adults, this works out to about 25g/day for women and 38g/day for men. Requirements vary slightly by age — older adults typically need slightly less.
The standard formula used by nutrition authorities is: Daily Fiber (g) = (Daily Calories ÷ 1,000) × 14. So someone eating 2,000 kcal/day needs roughly 28g of fiber. This calculator also cross-references age- and sex-based guidelines from the Institute of Medicine.
Dietary fiber is a type of carbohydrate found in plant foods that the body cannot fully digest. It plays a key role in digestive health, blood sugar regulation, cholesterol management, and maintaining a healthy weight. Both soluble fiber (found in oats, beans, fruits) and insoluble fiber (found in whole grains, vegetables) are essential.
Top fiber-rich foods include legumes (beans, lentils, chickpeas with 7–9g per ½ cup), whole grains (oats, barley, whole wheat bread), fruits (raspberries, pears, apples), vegetables (broccoli, carrots, Brussels sprouts), and nuts & seeds (chia seeds, almonds, flaxseeds).
A medium banana (about 118g) contains approximately 3.1g of dietary fiber. While not the highest-fiber fruit, bananas are a convenient everyday source and also provide resistant starch, especially when slightly underripe.
If you're meeting less than 50% of your daily fiber target, your diet is considered low in fiber. Reaching 50–85% is moderate, and consistently hitting 85–100%+ of your target is considered a high-fiber diet. This calculator shows your percentage of goal met so you can easily assess where you stand.
Start by swapping refined grains for whole grains, adding a serving of legumes to lunch or dinner, snacking on fruit and nuts, and loading up on vegetables. Increasing fiber gradually and drinking plenty of water helps avoid digestive discomfort.
Yes. Consuming very large amounts of fiber (over 70g/day) can cause bloating, gas, cramping, and may interfere with the absorption of certain minerals. Increase fiber intake gradually and stay well hydrated to minimize side effects.