{
  "id": "fiber",
  "version": "8992b8a4b0e0",
  "status": "published",
  "name": "Fiber Calculator",
  "question": "How much fiber do I need?",
  "summary": "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.",
  "category": "health",
  "subcategory": "nutrition",
  "url": "https://www.acalculator.org/health/fiber-calculator",
  "markdown": "https://www.acalculator.org/health/fiber-calculator.md",
  "kind": "function",
  "method": "fiber goal (g) = calories × 14 ÷ 1,000; share = fiber eaten ÷ goal; still to add = goal − fiber eaten (not below 0).",
  "assumptions": [
    "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."
  ],
  "inputs": {
    "$schema": "https://json-schema.org/draft/2020-12/schema",
    "type": "object",
    "properties": {
      "cal": {
        "title": "Calories per day",
        "description": "The calories you eat in a day. 2,000 is the Nutrition Facts label’s reference amount.",
        "type": "number",
        "minimum": 500,
        "maximum": 10000
      },
      "eaten": {
        "title": "Fiber you eat (g)",
        "description": "The grams of fiber you eat in a day, from food labels. Leave it empty to see only the goal.",
        "type": "number",
        "minimum": 0,
        "maximum": 1000
      }
    }
  },
  "outputs": {
    "goal": {
      "label": "Fiber goal",
      "description": "14 g of fiber for every 1,000 calories you eat, in grams per day.",
      "format": "number"
    },
    "percent": {
      "label": "Share of the goal",
      "description": "The fiber you eat as a percent of the goal.",
      "format": "percent"
    },
    "gap": {
      "label": "Fiber still to add",
      "description": "Grams of fiber to add a day to reach the goal; 0 when you reach it.",
      "format": "number"
    },
    "status": {
      "label": "Status",
      "description": "Whether the fiber you eat reaches the goal.",
      "format": "text"
    },
    "dailyValue": {
      "label": "Share of the 28 g Daily Value",
      "description": "The goal as a percent of the 28 g Daily Value on Nutrition Facts labels.",
      "format": "percent"
    }
  },
  "defaultAnswer": {
    "inputs": {
      "cal": 2000
    },
    "outputs": {
      "goal": 28,
      "dailyValue": 100
    },
    "text": "At 2,000 calories a day, aim for 28 g of fiber a day."
  },
  "examples": [
    {
      "given": {
        "cal": 2000
      },
      "expect": {
        "goal": 28,
        "dailyValue": 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"
    },
    {
      "given": {
        "cal": 2500,
        "eaten": 20
      },
      "expect": {
        "goal": 35,
        "percent": 57.14285714285714,
        "gap": 15,
        "status": "Below the goal."
      },
      "source": "hand calculation in content.mdx: 2,500 × 14 ÷ 1,000 = 35 g; 20 ÷ 35 = 57%; 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"
    },
    {
      "given": {
        "cal": 1800,
        "eaten": 30
      },
      "expect": {
        "goal": 25.2,
        "gap": 0,
        "status": "You reach the goal.",
        "percent": 119.04761904761905
      },
      "source": "hand calculation in content.mdx: 1,800 × 14 ÷ 1,000 = 25.2 g; 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"
    }
  ],
  "sources": [
    "U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2020–2025, Appendix 1 (dietary fiber goal 14 g per 1,000 calories). https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf (retrieved 2026-10-02)",
    "National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), Eating, Diet, & Nutrition for Diverticular Disease (the Dietary Guidelines’ 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 (retrieved 2026-10-02)",
    "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 (retrieved 2026-10-02)"
  ],
  "related": [
    "calorie",
    "macro",
    "protein",
    "tdee"
  ],
  "changelog": []
}