FiberKit
Fiber calculator
How much fiber do you need a day? Enter your details for a daily goal. It’s the same calculation the FiberKit app uses.
How it works
- Your calories. The Mifflin-St Jeor equation estimates the calories you burn at rest, then we multiply by 1.4 for a lightly active day.
- Your fiber. US guidelines recommend 14 g of fiber for every 1,000 calories.
- A sensible range. The goal stays between 21 and 50 g, as in the app.
Recommended fiber intake by age
| Age | Female | Male |
|---|---|---|
| 1 to 3 | 19 g | 19 g |
| 4 to 8 | 25 g | 25 g |
| 9 to 13 | 26 g | 31 g |
| 14 to 18 | 26 g | 38 g |
| 19 to 50 | 25 g | 38 g |
| 51 and older | 21 g | 30 g |
| Pregnant | 28 g | |
| Breastfeeding | 29 g |
Adequate Intake in grams a day, from the National Academies.
Where to find it
Beans, berries, greens and seeds pack the most per serving.
Adzuki beans
Raspberries
Blackberries
Chia seeds
Coconut, dried (unsweetened)Questions
How much fiber should I eat a day?
About 14 g for every 1,000 calories you eat. For most adults that’s 25 to 38 g a day: 25 g for women and 38 g for men up to age 50, then 21 g and 30 g.
How much fiber do most people get?
About 15 g a day in the US, roughly half of what’s recommended.
Can you eat too much fiber?
There’s no official upper limit. Adding a lot at once can cause gas and bloating, so build up over a few weeks and drink plenty of water.
Why is my result different from the table?
The table gives one number for everyone of the same age and sex. The calculator also uses your height and weight, because people who need more calories need more fiber.
Do I need soluble or insoluble fiber?
Both, and there’s no separate target for each. Beans, whole grains, fruit, vegetables, nuts and seeds give you a mix. FiberKit shows how much of each you get.
This is a general estimate for healthy people, not medical advice. If you have a digestive condition, are pregnant or take medication, ask your doctor what’s right for you.
Sources: National Academies, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005); Mifflin MD et al., Am J Clin Nutr 1990.