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Free fiber intake planner: get Adequate Intake grams per day from age and sex, and optionally compare to the common ~14 g fiber per 1000 kcal rule when you enter calories. Pair with our macro calculator for full macro context.
Last updated: April 18, 2026
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If set, we show ~14 g fiber per 1000 kcal alongside the age-based AI.
Adequate Intake (approx.)
38 g/day
Adults 19–50 years
~14 g fiber per 1000 kcal
30.8 g/day
Compare to AI—use the higher planning target if your clinician agrees.
Not medical nutrition therapy. IBS, IBD, malabsorption, pregnancy, and medications may require different fiber strategies—ask your healthcare provider.
Primary output
Grams per day
Uses widely taught IOM-style AI values for children through older adults.
Rule-of-thumb
~14 g / 1000 kcal
Helpful when your calorie target is known from a TDEE or meal plan.
Clinical nuance
Personalize care
Tolerance differs with IBS, IBD, post-surgical diets, and medications.
Quality
Whole foods
Beans, oats, produce, and nuts all count—soluble vs insoluble mixes naturally.
Fluids
Water with fiber
Unless fluid intake is restricted for medical reasons, fluids often help comfort.
Infants
Ask your pediatric team
Complementary feeding guidance is individualized—we start AI bands at age 1 year.
Male, age 35, 2200 kcal/day → AI about 38 g/day; ~14 g/1000 kcal ≈ 30.8 g/day.
We map your age and sex to an Adequate Intake fiber goal expressed in grams per day—the same broad bands taught in many nutrition courses. If you add daily calories, we also compute 14 × (calories ÷ 1000) grams, a common energy-scaled rule used alongside Dietary Guidelines messaging. Explore more fitness & lifestyle calculators for macros and energy needs.
AI grams/day = lookup(age, sex)
optional fiber ≈ 14 × (calories / 1000)
When both lines appear, they answer slightly different questions—your clinician can help prioritize targets.
Need calories first? Try the calorie calculator.
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