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FibrePlan
IOM daily fibre recommendations by age and gender.
Most adults fall well short of daily fibre recommendations — this calculator gives the specific age- and sex-adjusted target set by the Institute of Medicine so you have a concrete number to aim for.
Recommended fibre intake generally decreases slightly with age due to lower average calorie needs, since the IOM guideline is partly calibrated per 1,000 calories consumed.
Daily energy expenditure with personalised macro splits.
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OpenUS Navy circumference method for body fat percentage.
OpenDaily hydration target based on weight, activity, and climate.
OpenDaily fibre target
38 g
Institute of Medicine recommendations
What you entered
IOM recommendation by age & gender
male, age under 50= 38 g/dayResult
Daily fibre target: 38 g
For a 30-year-old male, the IOM recommends 38 g of fibre per day.