Fibre Intake Calculator
Estimates how much fibre to aim for each day and how far you are from it.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
fibre = calories ÷ 1,000 × 14 g
This scales with how much you eat, unlike the fixed daily figures in the table.
What to watch out for
The 14 g per 1,000 kcal figure is the US Adequate Intake from the Institute of Medicine, also used in the Dietary Guidelines for Americans. UK guidance of 30 g comes from SACN (2015). EFSA and the WHO give 25 g as an adult minimum. Different bodies measure fibre in slightly different ways, so treat small gaps between them as noise.
Frequently Asked Questions
How much fibre should I eat a day?
About 30 g in the UK, or 25–38 g in US guidance. At 14 g per 1,000 kcal, 2,000 kcal comes to 28 g and 2,500 kcal to 35 g.
Which foods have the most fibre?
Beans, lentils, wholegrains, vegetables, fruit, nuts and seeds.