Comprehensive Calculator Guide
Dietary fibre helps digestion, keeps you full and improves cholesterol and blood sugar, yet most people eat too little. This calculator gives your need two ways: 14 g per 1,000 kcal, and the amount recommended for your age and sex. A woman aged 19–50 on 2,000 kcal needs about 25–28 g a day.
The numbers and how to get there
The US Institute of Medicine set an adequate intake of 14 g per 1,000 kcal: 38 g for men and 25 g for women aged 19–50, and 30 g and 21 g over 50.
Pulses, whole grains, vegetables, fruit with the skin, nuts and dates are good sources. Increase fibre gradually and drink enough water to avoid bloating.
How to Use
- 01Enter your daily calories.
- 02Choose your age and sex group.
- 03Read both estimates.
Formula Used
Fibre = calories ÷ 1000 × 14 gPractical Examples
Example 1
Woman, 2,000 kcal: 28 g by calories, 25 g for her group.
Example 2
Man, 2,600 kcal: 36.4 g by calories, 38 g for his group.
Important Tips
- Eat whole fruit rather than juice.
Common Mistakes to Avoid
- Adding a lot of fibre at once without water.
Frequently Asked Questions
- How much fibre do I need?
- About 25 g for women and 38 g for men aged 19–50.
- Which foods are richest?
- Pulses, whole grains, vegetables, fruit and nuts.
- Can too much fibre hurt?
- A sudden increase can cause bloating; go gradually.