Fiber Calculator
See a daily fiber target, log what you’ve eaten, and learn how fiber fits home cooking — free, no sign-up.
Daily target
25g
You’ve logged
15g
60% of target
Still to go
10g
Targets are general nutrition guidelines, not medical advice.
How it works
Enter sex and age
We use common Adequate Intake figures by age band.
Log fiber eaten
Add grams from labels or estimates for the day so far.
Optional calorie method
Switch to ~14 g fiber per 1,000 kcal if you prefer.
Read remaining grams
See target, progress bar, and how much is left.
What is dietary fiber?
Dietary fiber is the part of plant foods your body does not fully digest. It supports regularity, helps you feel full, and is linked with heart and gut health when part of an overall balanced diet.
Most people get less fiber than general guidelines suggest. Beans, lentils, whole grains, fruit, vegetables, nuts, and seeds are common kitchen sources — easy to fold into FoodsLiver-style home cooking.
How fiber targets are set
Formula
AI by age/sex · or · 14 g per 1,000 kcal
- Women 19–50About 25 g/day (Adequate Intake)
- Men 19–50About 38 g/day (Adequate Intake)
- 50+Slightly lower AI (about 21 g / 30 g)
- Calorie method14 g fiber per 1,000 kcal eaten
Guidelines vary by country. This tool uses common U.S. AI figures for education.
Worked example
Adult woman, age 35, logged 15 g fiber so far. Target ≈ 25 g → about 10 g still to go (roughly a cup of beans or several servings of vegetables/fruit).
Fiber and home cooking
Kitchen ideas (approximate)
Lentils (1 cup cooked)
~15 g
fiber
Oats (½ cup dry)
~4 g
fiber
Apple with skin
~4 g
fiber
Scale bean-heavy recipes with the Recipe Scaler when meal-prepping high-fiber batches. Increase fiber gradually and drink water — sudden jumps can cause bloating.