Daily Fiber Calculator
Estimate how much fiber each day fits your age, sex and life stage. See the personal target beside the FDA Daily Value used on nutrition labels.
Daily target
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Daily target
— grams of fiber
- Reference group
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- FDA Daily Value
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Label reference. The FDA Daily Value is 28 g on a 2,000 calorie diet; your target is based on age and life stage.
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How much fiber each day is right for you?
How much fiber each day you need depends on age, sex and life stage. This calculator uses the Adequate Intake values for total fiber from the National Academies Dietary Reference Intakes.
The FDA Daily Value is 28 g, based on a 2,000 calorie diet, and is the label reference shown beside your personal target. It can differ because a label value is a general reference, while the National Academies values vary by age and life stage.
For children, the result follows the supplied age bands. Pregnancy and breastfeeding use their specific values when selected.
Daily fiber target = Adequate Intake for your age, sex and life stage This calculator is an educational reference, not medical advice. If you have a condition that affects digestion or a clinician has given you a different target, follow that guidance.
USDA: Dietary Reference Intakes ↗FDA: Daily Value on the Nutrition Facts label ↗
Daily fiber calculator FAQ
Why is my target different from 28 g?
The FDA Daily Value is a general 28 g label reference based on a 2,000 calorie diet. The personal target here uses age and life-stage Adequate Intake values, so it may be higher or lower.
What fiber target is used during pregnancy?
The supplied reference value for pregnancy is 28 g per day.
What fiber target is used while breastfeeding?
The supplied reference value for lactation, or breastfeeding, is 29 g per day.
Does the calculator use different values for boys and girls?
Yes. The supplied reference has separate values for boys and girls ages 9–13 and 14–18. Ages 1–8 use the listed child bands.
Are my inputs saved?
No. The calculation runs in your browser and this tool does not need an account or a network request.