🧮Fiber Intake Calculator
Complete Fiber Recommendations by Age
Source: USDA Dietary Guidelines for Americans, 2020-2025
| Age Group | 👨 Male | 👩 Female |
|---|---|---|
| Toddlers (1-3) | 19g | 19g |
| Children (4-8) | 25g | 25g |
| Boys (9-13) | 31g | 26g |
| Teen Boys (14-18) | 38g | 26g |
| Men (19-50) | 38g | 25g |
| Men (51+) | 30g | 21g |
| Pregnant | — | 28g |
Why Fiber Needs Change with Age
Fiber requirements are based on caloric intake — approximately 14g per 1,000 calories. Since caloric needs change with age, activity level, and sex, fiber recommendations adjust accordingly.
Children need less fiber simply because they eat less food. As teenagers enter growth spurts and increase caloric intake, their fiber needs jump — teen boys need as much as adult men (38g).
Adults over 50 typically need fewer calories, so fiber recommendations decrease slightly. However, fiber becomes even more important for digestive health, heart health, and blood sugar management as we age.
Pregnant women have a specific recommendation of 28g per day. Adequate fiber during pregnancy helps prevent constipation (a common issue) and supports healthy blood sugar levels.