Fiber Calculator
Fibre keeps digestion regular, keeps you full for longer and helps control blood sugar and blood fats. Enter your calories to see your daily target.
Don't know your calories? Use the Calorie Calculator.
For your calories
g/day
Enter your daily calories
14 g per 1,000 kcal (US Institute of Medicine)
WHO minimum
g/day
At least 25 g naturally occurring fibre (WHO, 2023)
In pregnancy
g/day
~25 g per 1,000 kcal (ICMR-NIN, 2024)
You're about g short of the higher of these targets. You're already meeting these targets.
Increase fibre gradually over a few weeks and drink enough water, or you may feel bloated.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
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How this is calculated
By calories: 14 g of fibre per 1,000 kcal, the US Institute of Medicine's Adequate Intake. Minimum: at least 25 g of naturally occurring dietary fibre a day for adults (WHO guideline on carbohydrate intake, 2023). In pregnancy: around 25 g per 1,000 kcal (ICMR-NIN, Dietary Guidelines for Indians, 2024). The calculator shows each figure separately and compares your intake with the highest that applies to you.
What fibre does
ICMR-NIN's 2024 guidelines describe fibre as the indigestible part of vegetables, fruits, whole grains, pulses, nuts and seeds. It slows the absorption of carbohydrate and fat, increases how full a meal keeps you, helps lower blood glucose and blood lipids, and adds bulk to stools.
Easy ways to eat more
- Choose whole-wheat atta, millets such as ragi and jowar, and brown or hand-pounded rice.
- Have dal, chana, rajma or sprouts every day.
- Eat whole fruit rather than juice, and add vegetables to every meal.
Go slowly
The American Diabetes Association advises increasing fibre gradually so your body can adjust. Drink enough water as you do.
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