Fiber Intake Calculator
Find your recommended daily dietary fiber intake based on your age and sex, per the Institute of Medicine's Adequate Intake guidelines.
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Your result
38 g/day
Recommended fiber intake
AI explanation
Formula
Looked up from the Institute of Medicine's Adequate Intake table by age band and sexWorked example
Adult male, age 30
| Field | Value |
|---|---|
| Age | 30 |
| Sex | male |
| Recommended fiber intake | 38 |
Adult female, age 60
| Field | Value |
|---|---|
| Age | 60 |
| Sex | female |
| Recommended fiber intake | 21 |
Assumptions
- Uses the U.S. Institute of Medicine's Adequate Intake (AI) values, an internationally referenced guideline in the absence of India-specific dietary fiber RDAs.
- Informational only — not personalized medical or dietary advice.
Frequently asked questions
How much fiber should I eat per day?
Adult men need roughly 38g/day (30g/day after 50) and adult women roughly 25g/day (21g/day after 50), per Institute of Medicine Adequate Intake guidelines.
Why does the recommendation decrease with age?
The Adequate Intake is set relative to typical calorie intake (14g fiber per 1000 kcal), and calorie needs tend to decline somewhat after age 50.
What foods are high in fiber?
Whole grains, legumes (dal, chickpeas, rajma), vegetables, fruits with skin, and nuts/seeds are all good sources of dietary fiber.
Related calculators
Sources
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids — National Academies (Institute of Medicine). Effective 01-01-2005, reviewed 13-09-2026.
This calculator provides a general estimate only and does not constitute personalized medical or nutritional advice. Consult a registered dietitian for a personalized nutrition plan.
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