Free fiber tools
Six short tools to help you find your number. Start with the calculator to set a daily fiber goal, then take the quiz to see how close you already are.
Fiber Calculator
Enter your age, sex, and activity level to get a personalized daily fiber goal, based on USDA and Institute of Medicine guidelines.
Fiber Calculator for Weight Loss
Enter the calories you plan to eat while losing weight and get a daily fiber target in grams, with a week-by-week plan to reach it.
Daily Fiber by Age
Enter an age to see the official daily fiber number in grams, from toddlers to adults over 50, plus pregnancy and breastfeeding.
Fiber % Daily Value to Grams
Type in the fiber % Daily Value or grams from a food label. See it the other way round, and how much of your own goal one serving covers.
Fibre Calculator (UK)
Enter your age to get the UK daily fibre target in grams, from the NHS 30g guideline, and see how far you are from it.
Food Fiber Calculator
Pick the foods you ate and a serving size, and see your total fiber in grams. Every number comes from USDA FoodData Central.
Fiber Intake Quiz
Answer six questions about what you normally eat and get an estimate of how many grams of fiber you are getting each day.
30 Plants a Week Counter
Tap each different plant you eat this week and watch your count climb toward 30. Your list is saved in your browser and starts fresh each Monday.
Fiber Library
Look up the fiber in 50 common foods. Pick a serving size and see how far it gets you toward your daily goal, with every number from USDA.
Trying to pick a tracking method instead? Read our comparison of fiber tracking methods.
Track your fiber intake with Grove
Search real foods, hit your daily goal, and build a gut health habit. On iPhone, iOS 18.0 or later.
