Daily fibre goal
Free calculator, no sign-up
A daily fibre goal from age and sex, with foods that help you reach it.
Enter your numbers
Arithmetic on the numbers you enter. Check the result against your pharmacy label and ask your prescriber. Reko does not suggest doses, and this is not medical advice.
How it works
Based on the adult adequate intakes in Dietary Reference Intakes: The Essential Guide to Nutrient Requirements, National Academies, 2006. It gives 14 g per 1,000 kcal, and these daily amounts come from typical energy intake, so yours may differ.
- Find the row: your age group and sex. The U.S. adequate intakes are: men 19 to 50, 38 g; men 51 and over, 30 g; women 19 to 50, 25 g; women 51 and over, 21 g.
- Or per calorie: target = guideline per 1,000 kcal × calories eaten ÷ 1,000. The U.S. figure is 14 g per 1,000 kcal.
- Food fibre = grams eaten ÷ 100 × fibre per 100 g.
Check it against your label
- The source and year of the guideline.
- The fibre figure on the food label, per serving or per 100 g.
- Advice from your own clinician.
Frequently asked questions
In short
- Targets are published per age and sex, or per 1,000 calories eaten.
- Grams of fibre in a food = grams of food ÷ 100 × fibre per 100 g.
- Raise fibre slowly and drink fluids.
- If you have a gut condition, ask your clinician.
Why do targets differ by country?
Different bodies publish different figures.
Do these medicines change fibre needs?
The labels for Mounjaro, Zepbound, Ozempic and Wegovy set no fibre target. A 2025 joint advisory encourages fluids and fibre from foods, raised gradually, when constipation is a problem. Ask your clinician.
Is more always better?
No. Increase gradually.
What does this tool do?
This tool looks up a daily fibre guideline for an age and sex. The guideline is from a public health body. The tool just finds the row.
A worked example
Example. These numbers are made up to show the steps. They are not a label value and not a suggestion.
Made-up: a food with 6 g fibre per 100 g. Eating 150 g gives 150 ÷ 100 × 6 = 9 g.
- Dietary Reference Intakes: The Essential Guide to Nutrient Requirements, National Academies, 2006.
- Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity. Obesity. 2025;33(8):1475-1503.
Related pages
How Reko does this in the app
Reko tracks protein, fibre, water and food against targets you set, so you can log what you eat and see it beside doses and side effects.
Reko records what you and your prescriber decide. It never suggests a dose, and this page is not medical advice.