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Fiber Intake Calculator

Daily dietary fibre target from your calorie intake.

For everyoneNutritionv1.0.0

Your measurements

kcal/day

Use the Daily Calorie Needs calculator if you don't know it.

Calculated on your device. Nothing is sent to a server.

Your result will appear here

Enter your measurements, then press Calculate.

Methodology

IOM fibre AI (2005); WHO carbohydrate guideline (2023)

14 g per 1000 kcal; WHO: at least 25 g/day of naturally occurring fibre

The US adequate intake is 14 g of fibre per 1000 kcal. WHO recommends adults eat at least 25 g a day of naturally occurring dietary fibre.

Who it is for
Healthy adults aged 18 and over.
Version
1.0.0

Worked example: how to calculate fiber needs

Inputs

Daily energy intake
2,000 kcal/day

Result

IOM adequate intake (14 g per 1000 kcal)
28 g/day
WHO minimum (adults)
25 g/day

Calculation:

2 × 14 = 28

An illustration with sample values, worked out with the same method the tool above uses.

Limitations

  • General population reference values; medical conditions may need different targets.
  • Increase fibre gradually with enough fluid.

References

  1. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. doi:10.17226/10490
  2. World Health Organization. Carbohydrate intake for adults and children: WHO guideline. Geneva: WHO; 2023. https://www.who.int/publications/i/item/9789240073593

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