Daily Dietary Fiber Goal

Calculate your recommended daily fiber intake based on age and gender.

Recommended Daily Fiber Intake

Daily Fiber Goal (Grams)

Intake Ratio (g/1000 kcal)

Fiber Guidance

Based on your age and gender group RDA guidelines.

Setting Your Daily Dietary Fiber Goal

The **Fiber Intake Calculator** determines your personalized **daily fiber goal** in **grams** based on age, **gender**, and established health guidelines (like the USDA and Institute of Medicine). **Dietary fiber** is a crucial component of healthy nutrition, essential for digestive regularity, blood sugar control, and reducing the risk of heart disease. Most adults in the US fail to meet the recommended **grams of fiber** intake.

Fiber Recommendations by Age and Gender

Fiber recommendations are typically set as a fixed number of **grams of fiber** or as $14$ grams per $1000$ calories consumed. The calculator uses gender and age to determine the standard fixed goal:

$$\text{Fiber (g)} \approx 14 \times \frac{\text{Daily Calories}}{1000}$$

For adult men, the **daily fiber goal** is generally $38$ **grams of fiber** per day (up to age 50). For adult women, it is $25$ **grams of fiber** per day. These targets drop slightly after age 50. Achieving your **dietary fiber intake** requires consuming plenty of whole grains, legumes, fruits, and vegetables.

The Health Benefits of Dietary Fiber Intake

Increasing your **dietary fiber intake** can have significant benefits: **Soluble fiber** helps lower LDL cholesterol and control blood sugar, while insoluble fiber adds bulk to stool, promoting **digestive health**. Aiming for the recommended **grams of fiber** is a powerful step toward improving overall **nutrition** and **heart health**.

Dietary Fiber FAQs

What is the difference between soluble and insoluble fiber?

**Soluble fiber** dissolves in water (found in oats, beans, apples) and helps lower cholesterol and blood sugar. **Insoluble fiber** does not dissolve (found in whole wheat, nuts, vegetables) and primarily aids in **digestive health** by adding bulk to stool. Both contribute to your **daily fiber goal**.

What is the daily fiber goal for an adult male?

The **daily fiber goal** for men aged $50$ or younger is **$38$ grams of fiber** per day. For men over $50$, the goal is $30$ **grams of fiber**. This **dietary fiber intake** is crucial for **heart health** and **digestive health**.

What is the $14$ grams per $1000$ calories rule?

A simple guideline for **dietary fiber intake** is to consume $14$ **grams of fiber** for every $1000$ calories in your **daily calorie goal**. This ratio ensures your fiber intake remains proportionate to your total energy consumption.