Recommended Daily Fiber Intake Calculator
Enter your age and sex to see a general daily fiber intake guideline based on commonly published dietary recommendations.
Recommended Daily Fiber Intake Calculator
Estimates a general daily dietary fiber target based on commonly published age and sex guidelines.
This calculator reports a general daily fiber intake target using commonly published age- and sex-based dietary guideline figures, higher for younger adults and men, and somewhat lower for older adults and women. It's meant as a general nutrition reference point, not personalized medical or dietary advice — individual fiber needs can vary based on overall diet, digestive health, and other personal factors, so check with a healthcare provider or dietitian for guidance tailored to you.
Example
- With the default values shown above, this calculator returns: Recommended Daily Fiber ≈ 38 g/day.
Frequently Asked Questions
Where do these numbers come from?
These figures reflect commonly published general dietary guideline targets for fiber by age and sex — treat them as a general reference rather than personalized medical advice.
Why does the target drop after age 50?
Published guidelines commonly lower the recommended fiber target for older adults, generally reflecting typically lower average calorie intake in that age group.
What foods help reach this target?
Whole grains, legumes, fruits, vegetables and nuts are all common high-fiber foods that can help you work toward your daily target.
Sources
- Standard formula, publicly documented method