Fiber Calculator
Calculate your daily fiber requirements for optimal digestive health
Calculate Your Fiber Requirements
Personal Information
Age in years
Activity & Calories
Moderate exercise 3-5 days/week
Calculated TDEE: 0 kcal/day
Current Stats
Your Daily Fiber Requirements
General Guidelines (Age-Based)
Based on dietary guidelines by age and sex
Calculation Method
Fiber Types
Approximate 40:60 ratio (soluble:insoluble)
Health Benefits of Adequate Fiber
Example Calculation
Adult Female Example
Profile: 35-year-old female, 65 kg, 165 cm, moderate activity
TDEE: ~2000 calories/day
Fiber calculation: 2000 ÷ 1000 × 14 = 28g fiber per day
Food examples: 1 cup oatmeal (4g) + 1 apple (4.8g) + 1 cup broccoli (5.1g) + 1 cup lentils (15.6g) = 29.5g
High Fiber Foods
Fruits
- • Raspberries (8g/cup)
- • Apple with skin (4.8g)
- • Banana (3.1g)
- • Pear with skin (6.3g)
Vegetables
- • Artichoke (10g medium)
- • Green peas (8.8g/cup)
- • Broccoli (5.1g/cup)
- • Brussels sprouts (4g/cup)
Legumes
- • Split peas (16.3g/cup)
- • Lentils (15.6g/cup)
- • Black beans (15g/cup)
- • Chickpeas (12.5g/cup)
Grains
- • Bran cereal (13.5g/cup)
- • Quinoa (5.2g/cup)
- • Oatmeal (4g/cup)
- • Brown rice (3.5g/cup)
Nuts/Seeds
- • Chia seeds (10g/oz)
- • Flaxseeds (7.6g/2 tbsp)
- • Almonds (3.5g/oz)
- • Sunflower seeds (3g/oz)
Fiber Guidelines
Fiber Tips
Increase fiber intake gradually to avoid digestive discomfort
Drink plenty of water with high-fiber foods
Choose whole grains over refined grains
Eat fruits and vegetables with their skins
Include legumes and beans in your diet regularly
Understanding Dietary Fiber
What is Fiber?
Dietary fiber is a type of carbohydrate that your body cannot digest or absorb. Unlike other carbs that are broken down into sugar molecules, fiber passes through your digestive system relatively intact, providing important health benefits along the way.
Types of Fiber
- •Soluble fiber: Dissolves in water, helps lower cholesterol and blood glucose
- •Insoluble fiber: Doesn't dissolve, adds bulk to stool and aids digestive health
- •Functional fiber: Isolated fibers added to foods or supplements
Fiber Calculation
Daily Fiber = (Calories ÷ 1000) × 14g
Standard recommendation: 14 grams per 1000 calories
Health Benefits
- •Supports healthy gut microbiome
- •Reduces risk of heart disease
- •Helps maintain healthy weight
- •May reduce cancer risk
Medical Disclaimer: These recommendations provide general dietary guidance. Individual fiber needs may vary based on health conditions and digestive tolerance. Consult healthcare providers for personalized advice.