The fiber calculator suggests a daily fiber grams target from maintenance calories and sex, with a progress-style bar for meal planning.
How to use
- Enter profile and activity for maintenance calories.
- Read the daily fiber gram target and visual.
- Split full macros on the macro calculator if needed.
Method
About 14 g per 1,000 kcal, floored at common minimums (~25 g female, ~38 g male). Medical or digestive conditions may need different targets.
Example
Female, ~1,800 kcal maintenance → about 25–26 g/day (rounded).
More tools on the health hub. For planning reference only—not medical, nutrition, or obstetric advice.
Frequently asked questions
How much fiber per day for adults?
Common guides: ~25 g/day (female), ~38 g/day (male), or ~14 g per 1,000 kcal. We combine both with your maintenance estimate.
What if I eat too little fiber?
Low intake may relate to constipation or satiety for some people—many causes exist. Increase fiber gradually to limit bloating.
High-fiber foods?
Whole grains, oats, legumes, nuts, berries, and greens are common sources. Use the macro calculator for overall meal balance.
Fiber while dieting?
Fiber still matters in a deficit—total calories come first. Set intake on the calorie deficit calculator, then plan fiber here.
Is this medical advice?
No—results are for planning reference only. See clinicians for pregnancy, pediatrics, cycle disorders, or sleep conditions. Do not rely on calendar math alone for contraception.