Home > Health > Fiber Calculator

Fiber Calculator

Gender
Age:
years
Calculator Description

Fiber DRI calculator is based on the Dietary reference intakes (DRI) report from the food and nutrition board, institue of medicine of the national academies. The calculator will calculate Adequate Intake (AI) for Total Fiber in a gram per day value. You can use the calculated result to plan nutrient intakes for yourself or a group.

Related Link
Fitness ALL BMI Calorie Body Fat BMR Ideal Weight

Fiber

  • Dietary Fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants.
  • Functional Fiber consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.
  • Total Fiber is the sum of Dietary Fiber and Functional Fiber.

An Adequate Intake (AI) for Total Fiber in foods is set at 38 and 25 g/d for young men and women, respectively.

Total Fiber Requirement

Because the available evidence suggests that the beneficial effects of fiber in humans are most likely related to the amount of food consumed—not to the individual’s age or body weight— the best approach is to set an Adequate Intake (AI) based on grams per 1,000 kcal. However, since many people do not know how many kilocalories they consume in a day, the AI is based on the usual daily intake of energy for each age group and is expressed in grams per day. Those with energy intakes significantly above or below the reference intakes for their age and gender may want to consider adjusting their total fiber intake accordingly.

Infants Ages 0 Through 12 Months

There are no data on Dietary Fiber intake in this age group and no theoretical reason to establish an AI for infants.

Ages 1 Through 18 Years

AI for Children
1–3 years 19 g/d of Total Fiber
4–8 years 25 g/d of Total Fiber
AI for Boys
9–13 years 31 g/d of Total Fiber
14–18 years 38 g/d of Total Fiber
AI for Girls
9–13 years 26 g/d of Total Fiber
14–18 years 26 g/d of Total Fiber

Ages 19 Years and Older

AI for Men
19–30 years 38 g/d of Total Fiber
31–50 years 38 g/d of Total Fiber
51–70 years 30 g/d of Total Fiber
> 70 years 30 g/d of Total Fiber
AI for Women
19–30 years 25 g/d of Total Fiber
31–50 years 25 g/d of Total Fiber
51–70 years 21 g/d of Total Fiber
> 70 years 21 g/d of Total Fiber

Pregnancy

AI for Pregnant Women
14–18 years 28 g/d of Total Fiber
19–30 years 28 g/d of Total Fiber
31–50 years 28 g/d of Total Fiber

Lactation

AI for Lactating Women
14–18 years 29 g/d of Total Fiber
19–30 years 29 g/d of Total Fiber
31–50 years 29 g/d of Total Fiber

Sample Diet 1

Meal Foods Eaten Energy (kcal) Total Fiber (g)
Breakfast Grapefruit, pink or red (1/2 medium) 38 1.4
Banana (1 medium) 109 2.8
Cereal, shredded oats (1 cup) 112 3.0
English muffin (white, 1 whole) 134 1.5
Margarine (2 tsp) 68 0
Milk, 1% (1 cup) 102 0
Total for meal 563 8.7
Snack Crackers, whole wheat (6 each) 109 0.9
Cheddar cheese (1.5 oz) 171 0
Juice (3/4 cup) 78 0.4
Total for snack 358 1.3
Lunch Tossed salad (1 cup) 16 1.5
Salad dressing (1 tbs) 66 0
Chili with beans and beef (1 cup) 273 6.5
Cornbread (1 piece) 173 1.3
Margarine (1 tsp) 34 0
Grapes (1/2 cup) 57 0.8
Fig bar cookies (2) 111 1.5
Milk, 1% (1 cup) 102 0
Total for meal 832 11.6
Dinner Salmon in soy sauce (3.5 oz) 169 0.2
Rice with vegetables (3/4 cup) 167 1.4
Broccoli (1-1/2 cup) 40 4.4
Roll, whole wheat (2 medium) 177 5.0
Margarine (2 tsp) 68 0
Ice cream (1/2 cup) 98 0.3
Total for meal 719 11.3
Snack Carrots, raw (12 medium baby) 51 3.6
Spinach dip (2 tbs) 58 0.4
Turkey sandwich 344 1.2
Cola (1 can) 153 0
Total for snack 606 5.2
Daily total 3,078 38.1

Sample Diet 2

Meal Foods Eaten Energy (kcal) Total Fiber (g)
Breakfast Banana (1/2 medium) 54 1.4
Cereal, shredded oats (3/4 cup) 84 2.3
English muffin (white, 1 whole) 134 1.5
Margarine (2 tsp) 68 0
Milk, skim (1 cup) 86 0
Total for meal 426 5.2
Snack Crackers, whole wheat (5 each) 90 0.7
Cheddar cheese (1.5 oz) 171 0
Juice (3/4 cup) 78 0.4
Total for snack 339 1.1
Lunch Tossed salad (3/4 cup) 12 1.1
Salad dressing (1 tbs) 66 0
Chili with beans and beef (3/4 cup) 205 4.9
Cornbread (1 piece) 173 1.3
Margarine (1 tsp) 34 0
Grapes (1/2 cup) 57 0.8
Milk, skim (1 cup) 86 0
Total for meal 633 8.1
Dinner Salmon in soy sauce (3.5 oz) 169 0.2
Rice with vegetables (1/2 cup) 111 1.0
Broccoli (1/2 cup) 14 1.5
Roll, whole wheat (1 medium) 89 2.5
Margarine (1 tsp) 34 0
Ice cream (1/2 cup) 98 0.3
Total for meal 515 5.5
Snack Apple (1 medium) 81 3.7
Pretzels (1 oz) 108 0.9
Peanut butter sandwich 138 1.3
Cola (1 can) 153 0
Total for snack 480 5.9
Daily total 2,393 25.8