Fiber Intake Calculator
Most people eat half the fiber they need. Find your daily target in grams and the foods that get you there.
Fiber target (14 g / 1,000 kcal)
31 g
≈ black beans (8.7/100g)
354 g
≈ raspberries (6.5/100g)
474 g
≈ oats (10/100g)
308 g
≈ whole-wheat bread (7/slice45g)
4 slices
Formula
≈ 14 g fiber per 1,000 kcal eatenHow to use the Fiber Intake Calculator
- 1Enter your daily calories (or age and sex for guideline mode)
- 2See your fiber target in grams
- 3Check the food equivalents to plan your day
Frequently Asked Questions
How much fiber do I need per day?
Guidelines: 25 g for women and 38 g for men under 50 (21/30 g over 50) — or about 14 g per 1,000 calories eaten.
Can I eat too much fiber?
Above 60–70 g/day some people get bloating and gas. Increase intake gradually and drink enough water.