Dietary Fiber Intake Calculator
See your daily dietary fiber target (g) by age and sex. Enter your intake to also find your shortfall and how much of the target you meet โ free.
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Input
See your daily dietary fiber target based on age and sex. Enter your intake to also see your shortfall and how much of the target you meet.
Result
Daily dietary fiber target for Male, Ages 30โ49
21g or more
Age group
Ages 30โ49
Shortfall
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% of target
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Enter your daily intake to see your shortfall and percentage of target.
Dietary fiber is abundant in vegetables, fruit, beans, mushrooms, seaweed, and whole grains. Many people in Japan fall short of the target; swapping part of your staple grains for brown rice or whole wheat and adding more ingredients to soups can help.
Dietary fiber targets by age group (by sex, g/day)
| Age group | Male (g/day) | Female (g/day) |
|---|---|---|
| Ages 3โ5 | 8 or more | 8 or more |
| Ages 6โ7 | 10 or more | 10 or more |
| Ages 8โ9 | 11 or more | 11 or more |
| Ages 10โ11 | 13 or more | 13 or more |
| Ages 12โ14 | 17 or more | 17 or more |
| Ages 15โ17 | 19 or more | 18 or more |
| Ages 18โ29 | 21 or more | 18 or more |
| Ages 30โ49 | 21 or more | 18 or more |
| Ages 50โ64 | 21 or more | 18 or more |
| Ages 65โ74 | 20 or more | 17 or more |
| Ages 75+ | 20 or more | 17 or more |
How it works
- Shows a target amount of dietary fiber to aim for per day (g/day) based on age and sex. For adults, the target is roughly 21 g or more for men and 18 g or more for women (Japan's Dietary Reference Intakes, 2020).
- Enter your own fiber intake to calculate the percentage of the target met (%) and the shortfall (g).
- Dietary fiber is abundant in vegetables, fruit, mushrooms, seaweed, beans, and whole grains, and is said to help improve bowel movements and manage blood sugar and cholesterol.
- People in Japan tend to be short on dietary fiber, with average intake often falling below the target.
- The figures are estimates based on the 2020 Dietary Reference Intakes. For the latest, accurate standards, please check the materials from Japan's Ministry of Health, Labour and Welfare.
- This tool provides a rough guide for health management and is not a diagnosis or medical service. For decisions about diet and nutrition, please consult a doctor or a registered dietitian.
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