Fiber calculator — your daily fiber target
Your daily fiber target is 14 grams for every 1,000 kcal you eat — the dietary reference guideline from the National Academies. Enter your daily calories below and the calculator scales that rule to your personal number.
What your target looks like in real food
Fiber adds up faster than people expect once whole foods are on the plate. Approximate fiber per typical serving:
| Food | Serving | Fiber |
|---|---|---|
| Lentils, cooked | 1 cup (~200 g) | ~15 g |
| Black beans, cooked | 1 cup (~170 g) | ~15 g |
| Chia seeds | 2 tbsp (~28 g) | ~10 g |
| Raspberries | 1 cup (~120 g) | ~8 g |
| Pear, with skin | 1 medium | ~6 g |
| Oats, dry | ½ cup (~40 g) | ~4 g |
| Apple, with skin | 1 medium | ~4 g |
| Broccoli, cooked | 1 cup (~90 g) | ~5 g |
| Whole-grain bread | 1 slice | ~2 g |
Example: oats with raspberries for breakfast (~12 g) + a lentil soup at lunch (~15 g) already covers most of a 28 g day.
The science behind the number
- The 14 g per 1,000 kcal guideline comes from the National Academies Dietary Reference Intakes for energy and macronutrients.
- Scaling fiber to calories makes the target personal — a 1,600 kcal day and a 3,000 kcal day need different amounts of fiber.
- NOMS tracks fiber as a first-class metric next to calories, protein, fat and carbs, and applies this exact rule to your personal calorie target.
Frequently asked questions
Where does the 14 g per 1,000 kcal rule come from?
It is the dietary reference guideline for fiber from the National Academies DRI report on macronutrients. Scaling fiber to calories makes the target personal: someone eating 1,600 kcal and someone eating 3,000 kcal need different amounts.
I don't know my daily calories — what do I enter?
Use the NOMS TDEE calculator first — it estimates your daily calories from your height, weight, age and activity. Then bring that number here.
Should I jump straight to my full fiber target?
Increase fiber gradually and drink enough water — a sudden jump can be uncomfortable for digestion. Adding one fiber-rich food per day is a sustainable pace.
Does fiber count toward my carbohydrates?
On most food labels fiber is included in total carbohydrates, but it is not digested the same way. NOMS tracks fiber as its own metric, next to calories, protein, fat and carbs.
Track this daily in Telegram
Counting fiber by hand is the boring part. Send NOMS a photo, a voice note or a text of your meal — it counts calories, protein, fat, carbs and fiber for you, against this exact target.
Track this daily in Telegram