Fiber calculator
Find the reference daily fiber intake for your age and sex, or from your calorie intake — handy when smaller GLP-1 meals mean less fiber.
Reference values for
Age group
About 25 g of fiber a day
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Good to know
US Dietary Reference Intakes set an Adequate Intake of 25 g of fiber a day for women and 38 g for men aged 19–50 (21 g and 30 g from 51), based on 14 g per 1,000 calories.
Increase fiber gradually and drink enough fluids with it — a sudden jump can worsen bloating, and constipation is already a common GLP-1 side effect.