Daily Fiber Target
Adults: 25 g women / 38 g men. Most US adults get half that.
Result
Daily fiber target
38 g
~13 g per meal.
- SexMale
- Age35
- Daily target38 g
- Per meal12.7 g
- US avg intake~16 g/day (about half target)
- Easy sources1 cup beans = 15g; 1 cup oatmeal = 4g; 1 apple = 4g; 1 cup raspberries = 8g
Step-by-step
- Institute of Medicine 2005: 14 g per 1000 kcal; calc uses sex/age standard.
How to use this calculator
- Pick sex + age.
About this calculator
Fiber recommendations: men <50: 38 g; women <50: 25 g; both drop ~20% after 50. Most US adults get ~16 g/day — about half target. Soluble fiber (oats, beans, apples) lowers cholesterol; insoluble (whole grains, vegetables) helps regularity. Both improve satiety and gut microbiome diversity. Source: Institute of Medicine 2005 DRI.
Frequently asked
Lower caloric needs at older ages → proportionally less fiber needed. Same 14 g/1000 kcal rule.
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