Daily fiber target.

Worked example

You plan on 2,000 calories a day. 2,000 ÷ 1,000 = 2, and 2 × 14 g = 28 g of fiber a day. If you eat 18 g now, you are at 18 ÷ 28 = 64% of the target and have 10 g still to add.

How it works

target (g) = calories ÷ 1,000 × 14. Health Canada notes that its Adequate Intake for total fiber is based on 14 g per 1,000 kcal multiplied by the median energy intake of the survey group. This tool applies the same ratio to your calories, so it scales up and down with how much you eat. The rule is a planning target, not a medical dose.

Raise fiber gradually and drink water as you do, since a sudden jump can cause gas or bloating (common advice, not a figure from the sources below).

Sources (opened 2026-10-08): Health Canada, Dietary reference intakes tables: Reference values for macronutrients.

FAQ

How much fiber should I eat per day?

A common planning rule is 14 grams of fiber per 1,000 calories you eat. At 2,000 calories that is 28 grams. Health Canada notes the Adequate Intake for total fiber is based on that 14 g per 1,000 kcal ratio.

Why is the target based on calories?

Eating more food generally means more fiber is needed to keep the same ratio. The rule scales your target to your own calorie intake instead of using one number for everyone.

Does this count soluble and insoluble fiber separately?

No. It gives a total fiber target in grams. It does not split soluble from insoluble fiber.

Is this medical advice?

No. It is a planning target. If you have a digestive condition, are pregnant, or are changing your diet for a health reason, talk to a doctor or dietitian.

Work out your calories with the calorie calculator first, then split them with the macro calculator.