How much fiber do I need?
Type the calories you eat in a day, and the grams of fiber you eat if you know them. The fiber calculator gives your daily goal from the Dietary Guidelines for Americans and how far you are from it.
- Fiber goal
- 28
At 2,000 calories a day, aim for 28 g of fiber a day.
- Share of the 28 g Daily Value
- 100%
Fiber goal: 28. At 2,000 calories a day, aim for 28 g of fiber a day.
This calculator gives general information only. It is not medical advice and does not replace a doctor or other health care provider. Talk with a professional about your results. Terms of use
How to calculate
Works out your daily dietary fiber goal from the calories you eat (14 g per 1,000 calories, Dietary Guidelines for Americans) and how far the fiber you eat is from it.
Example with the default inputs (Calories per day 2,000): At 2,000 calories a day, aim for 28 g of fiber a day.
Method: fiber goal (g) = calories × 14 ÷ 1,000; share = fiber eaten ÷ goal; still to add = goal − fiber eaten (not below 0).
- The goal follows the Dietary Guidelines for Americans 2020–2025: 14 g of dietary fiber per 1,000 calories.
- It is a general goal for healthy people, not a treatment plan. People with a digestive condition should ask a doctor.
- The 28 g Daily Value on food labels is the goal for 2,000 calories.
Worked examples
Each example is checked against the calculator on every build.
- Calories per day 2,000 gives Fiber goal 28, Share of the 28 g Daily Value 100%.Source: NIDDK, Eating, Diet, & Nutrition for Diverticular Disease (14 grams per 1,000 calories; 28 grams for a 2,000-calorie diet). https://www.niddk.nih.gov/health-information/digestive-diseases/diverticulosis-diverticulitis/eating-diet-nutrition; U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2020–2025, Appendix 1 (dietary fiber 14 g per 1,000 calories). https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf; U.S. Food and Drug Administration, Daily Value on the Nutrition and Supplement Facts Labels (dietary fiber 28 g). https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
- Calories per day 2,500, Fiber you eat (g) 20 gives Fiber goal 35, Share of the goal 57.142857%, Fiber still to add 15, Status Below the goal..Source: U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2020–2025, Appendix 1 (dietary fiber 14 g per 1,000 calories). https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
- Calories per day 1,800, Fiber you eat (g) 30 gives Fiber goal 25.2, Fiber still to add 0, Status You reach the goal., Share of the goal 119.047619%.Source: U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2020–2025, Appendix 1 (dietary fiber 14 g per 1,000 calories). https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
How it works
- Fiber goal (g a day) = calories × 14 ÷ 1,000, the Dietary Guidelines’ 14 g of dietary fiber per 1,000 calories.
- Share of the 28 g Daily Value = goal ÷ 28 × 100%.
- With the fiber you eat (g): share of the goal = eaten ÷ goal × 100%; still to add = goal − eaten, or 0 when you eat at least the goal. Status reads "You reach the goal." when eaten ≥ goal and "Below the goal." otherwise.
Rules
- Calories from 500 to 10,000 a day. Fiber eaten from 0 to 1,000 g, or empty.
Output format. The goal and the fiber still to add show 1 decimal; the percents show whole numbers. Each is a double-precision number.
Worked examples by hand
2,000 calories. 2,000 × 14 ÷ 1,000 = 28 g a day, which is 100% of the 28 g Daily Value.
2,500 calories, 20 g eaten. Goal 2,500 × 14 ÷ 1,000 = 35 g. 20 ÷ 35 = 57% of the goal; add 15 g a day.
1,800 calories, 30 g eaten. Goal 25.2 g. 30 ÷ 25.2 = 119%, so you reach the goal and add 0 g.
Other questions people ask
How much fiber should I eat a day?
The Dietary Guidelines for Americans 2020–2025 set a goal of 14 g of fiber for every 1,000 calories you eat. At 2,000 calories that is 28 g a day; at 2,500 calories it is 35 g.
Why does the goal depend on calories?
People who eat more food need more fiber in it. Tying the goal to calories keeps the share of fiber in the diet the same, whatever the amount of food.
What is the Daily Value for fiber?
The Nutrition Facts label uses a Daily Value of 28 g of fiber, which is the goal for 2,000 calories. A food with 7 g of fiber gives 25% of the Daily Value.
How do I count the fiber I eat?
Add the grams of dietary fiber on the Nutrition Facts labels of what you eat in a day, times the number of servings. Fruits, vegetables, beans and whole grains are good sources.
Can I eat too much fiber?
Adding a lot of fiber at once can cause gas and bloating. Add it slowly over a few weeks and drink enough water. If you have a digestive condition, ask a doctor how much fiber is right for you.
Is this goal for children too?
This page gives the general 14 g per 1,000 calories rule. The Dietary Guidelines list goals for each age group; use them with a doctor for young children.