Fiber Reference Calculator
Scale the dietary-fiber density reference to your daily calorie intake.
What this answers:
- Based on my daily calorie intake, what does the energy-based fiber reference suggest?
This is an energy-based reference (14g per 1,000 kcal), distinct from age/life-stage reference tables. It does not diagnose a fiber deficiency, and not everyone should immediately increase fiber to this number — talk to a clinician if you have a digestive condition.
Fiber reference
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How it's calculated
fiber (g) = 14 × daily kcal / 1000
Worked example
2,000 kcal/day: 28 g. 2,500 kcal/day: 35 g.
Source: National Academies of Sciences, DRI for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Source last checked September 28, 2026.
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