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Health & Fitness · Free tool

Fiber Intake Calculator

Calculate daily fiber grams recommended by age and sex, plus tips for hitting the number from whole foods.

Updated April 2026
38 g fiber / day
IOM recommendation for Men 50 and under (age 30).

High-fiber foods to try

  • Black beans
    1 cup cooked
    15 g
  • Lentils
    1 cup cooked
    13 g
  • Raspberries
    1 cup
    8 g
  • Avocado
    1 whole
    10 g
  • Chia seeds
    2 tbsp
    10 g

Estimate only — consult a doctor or RD for medical advice.

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What it does

Calculate daily fiber grams recommended by age and sex, plus tips for hitting the number from whole foods.

Runs entirely in your browser — no upload, no account, no watermark. For more tools in this category see the full tools index.

How to use it

  1. Fill in the inputs or drop your file.
  2. Click the primary button to run.
  3. Copy or download the result.