Fiber Calculator

How much fiber a day?

Choose your sex and age group to see the standard daily reference.

For adults aged 19 and older who are not pregnant or breastfeeding. This estimates a daily intake goal, not how much fiber you currently eat.

Sex

Age

Daily Fiber

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Target —

Choose your sex and age group to see the reference.

Build up gradually

Include beans, lentils, oats, whole grains, vegetables, fruit, nuts and seeds. Increase fiber gradually and drink fluids appropriate to your needs. Follow your clinician’s advice if you have a digestive condition or fluid restriction.

Find high-fiber meal ideas.

How this works

This lookup uses adult Dietary Reference Intake Adequate Intakes: men aged 19–50, 38 g; men aged 51+, 30 g; women aged 19–50, 25 g; women aged 51+, 21 g daily. These population reference values are not exact individual requirements. Pregnancy and breastfeeding have separate values and are outside this tool’s scope.

Method and sources

• Health Canada: protein and fiber reference values
• USDA: Dietary Reference Intake calculator
• USDA: macronutrient references and National Academies report

General educational estimates, not medical advice. Calculations run in your browser; this calculator does not save or send your entered measurements. Site analytics and advertising may still operate separately. Method and code checked on 27 September 2026; not clinically reviewed.