How to set a fiber target
Compare the age reference with the calorie-based recommendation.
1
Enter age and sex
These select the appropriate dietary reference intake.
2
Add daily calories
The 14 g per 1,000 kcal check scales with energy intake.
3
Use the higher value
The larger figure covers both references and leaves a practical target.
What does this tool do?
Fiber recommendations are set by age and sex, and also scale with energy intake at about 14 g per 1,000 kcal. This calculator shows both references and uses the higher one as a practical target.
The Formula
Target = higher of the age and sex DRI or 14 g × calories ÷ 1,000Frequently Asked Questions
How much fiber do adults need?
Most adults need about 25–38 g per day depending on age and sex, or roughly 14 g per 1,000 kcal.
Should I increase fiber quickly?
No. Increase gradually and drink enough fluid, because a sudden jump can cause bloating and cramping.