Daily Fiber Intake Calculator
Recommended daily fiber intake by age and sex, per Institute of Medicine guidelines.
A general population guideline, not medical advice — increase fiber intake gradually and with adequate water to avoid digestive discomfort, and consult a doctor if you have a digestive condition.
Recommended daily fiber
38 g
Institute of Medicine guideline
For informational and educational purposes only — not medical advice, and not a substitute for consulting a qualified professional about your specific situation. TrueMeasureKit is not liable for decisions made based on these results. See our Terms of Service.
Why the recommendation drops after 50
Fiber recommendations are set relative to calorie intake (roughly 14g per 1,000 calories), and average calorie needs decline with age — which is why the guideline steps down at 50 for both sexes. Men are recommended more than women at every age, reflecting their typically higher calorie needs, not a difference in digestive requirements. Most people fall well short of these targets in practice; getting there gradually through vegetables, legumes, and whole grains tends to go better than a sudden jump.
Frequently asked questions
What's the recommended daily fiber intake?
Institute of Medicine guidelines suggest roughly 25g per day for adult women and 38g per day for adult men (slightly lower for adults over 50) — most people in typical Western diets fall well short of these targets.