Dietary fibre reference intakes
References are shown separately: EFSA gives 25 g/day for adults; IOM/NASEM gives 14 g/1000 kcal. IOM age and sex AIs: ages 19–50, men 38 g and women 25 g; over 50, 30 and 21 g. The energy calculation does not automatically replace the other references.
Free · No registration or payment
Calculation
Result
- By energy — IOM/NASEM
- 30.8 g/day
- By age and sex — IOM/NASEM
- 38 g/day
- For adults — EFSA
- 25 g/day
References are shown separately: EFSA gives 25 g/day for adults; IOM/NASEM gives 14 g/1000 kcal. IOM age and sex AIs: ages 19–50, men 38 g and women 25 g; over 50, 30 and 21 g. The energy calculation does not automatically replace the other references.
References are shown separately: EFSA gives 25 g/day for adults; IOM/NASEM gives 14 g/1000 kcal. IOM age and sex AIs: ages 19–50, men 38 g and women 25 g; over 50, 30 and 21 g. The energy calculation does not automatically replace the other references.
References are shown separately: EFSA gives 25 g/day for adults; IOM/NASEM gives 14 g/1000 kcal. IOM age and sex AIs: ages 19–50, men 38 g and women 25 g; over 50, 30 and 21 g. The energy calculation does not automatically replace the other references.
For adults aged 19 or older outside pregnancy and lactation. These are not individual safety limits or treatments for constipation, IBS or high cholesterol. Increase intake according to tolerance. No extra water requirement of 40 ml per gram of fibre is calculated.
The result updates as you change the fields. Your data never leaves the browser.
Only upon clicking, current data is sent to generate the PDF and is not stored.
How it is calculated
References are shown separately: EFSA gives 25 g/day for adults; IOM/NASEM gives 14 g/1000 kcal. IOM age and sex AIs: ages 19–50, men 38 g and women 25 g; over 50, 30 and 21 g. The energy calculation does not automatically replace the other references.
Formula
References are shown separately: EFSA gives 25 g/day for adults; IOM/NASEM gives 14 g/1000 kcal. IOM age and sex AIs: ages 19–50, men 38 g and women 25 g; over 50, 30 and 21 g. The energy calculation does not automatically replace the other references.
Limits of the method
For adults aged 19 or older outside pregnancy and lactation. These are not individual safety limits or treatments for constipation, IBS or high cholesterol. Increase intake according to tolerance. No extra water requirement of 40 ml per gram of fibre is calculated.
Sources of the method
This calculation is for reference only and is not medical advice, a diagnosis or a prescription. If you have a medical condition, are pregnant, take medication or have any doubts, discuss the result with a physician or a qualified nutrition professional.
How to read the references
Enter the inputs
References are shown separately: EFSA gives 25 g/day for adults; IOM/NASEM gives 14 g/1000 kcal. IOM age and sex AIs: ages 19–50, men 38 g and women 25 g; over 50, 30 and 21 g. The energy calculation does not automatically replace the other references.
Compare the references
References are shown separately: EFSA gives 25 g/day for adults; IOM/NASEM gives 14 g/1000 kcal. IOM age and sex AIs: ages 19–50, men 38 g and women 25 g; over 50, 30 and 21 g. The energy calculation does not automatically replace the other references.
Consider the limitations
For adults aged 19 or older outside pregnancy and lactation. These are not individual safety limits or treatments for constipation, IBS or high cholesterol. Increase intake according to tolerance. No extra water requirement of 40 ml per gram of fibre is calculated.
Frequently asked questions
How is the result obtained?
References are shown separately: EFSA gives 25 g/day for adults; IOM/NASEM gives 14 g/1000 kcal. IOM age and sex AIs: ages 19–50, men 38 g and women 25 g; over 50, 30 and 21 g. The energy calculation does not automatically replace the other references.
Is this an individual prescription?
For adults aged 19 or older outside pregnancy and lactation. These are not individual safety limits or treatments for constipation, IBS or high cholesterol. Increase intake according to tolerance. No extra water requirement of 40 ml per gram of fibre is calculated.
Related calculators
Compare the references
Other calculators
Nutrition and dietetics
- Estimated total daily energy expenditure (TDEE)
- Author-defined macro planner
- Heuristic daily water estimate
- Glycemic load of a portion
- Protein reference intakes
- EPA and DHA reference intakes
- Sodium and potassium in a daily diet
- Ethanol and illustrative Widmark estimate
- Caffeine remaining: model estimate
- Hall–Chow weight-change scenario
- All calculators →
What next
Formula breakdowns, biomarker reference ranges and nutrition articles with cited sources are in the NutriFit knowledge base.
Go to the knowledge base