Daily Fibre Intake Calculator
How much fibre should you aim for?
Your numbers
Your results
Daily Fibre Intake Calculator by TheCalcTools
How the Daily Fibre Intake Calculator works
Enter your usual daily calories and the fibre you eat now.
The target uses the Dietary Guidelines figure of 14 g of fibre per 1,000 kcal.
The gap shows how much more to add.
The formula
Worked example
Using the default values shown in the calculator:
| Daily calories | 2200 |
|---|---|
| Fibre you eat now (g/day) | 16 |
- Target = 14 × 2,200 ÷ 1,000 = 30.8 g a day.
- You are 52% of the way there, with 14.8 g to add.
Result:
| Target fibre (g/day) | 30.8 |
|---|---|
| Gap to target (g) | 14.8 |
| Share of target reached | 52% |
Frequently asked questions
How can I add fibre gradually?
Add one fibre-rich food at a time, such as beans, oats, fruit with skin, vegetables or wholegrain bread, and drink more water to avoid discomfort.
Do supplements count?
They can help, but whole foods also provide other nutrients. Ask a health professional if you have a digestive condition.
Sources and further reading
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This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.