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Daily Fiber Calculator: Dynamic Target by Calorie Intake

Calculate your personal daily fiber target based on your energy budget using the EFSA 25 g adult floor and DGE 14.6 g per 1,000 kcal density guideline.

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Your body burns energy even at rest.

Your weight and height set your resting baseline.

How baseline calories work ›

1. Calories at rest (Resting metabolism)

Even if you stayed in bed all day, your body burns energy for breathing, circulation, and cell repair. This accounts for roughly 60–75% of your daily energy.

10 × weight (kg) + 6.25 × height (cm) − 5 × age + sex offsetSource: Mifflin–St Jeor (1990)

20–400 kg

50–280 cm

OPTIONAL · IMPROVES ACCURACY

19–110 yrs (adults · optional, defaults to 30)

Biological sex

Weight and height are required to calculate your budget.

Your measurements stay in your browser and are never sent to analytics. Only if you click “Save & transfer to Mira app” are they encrypted into a 24-hour single-use setup code.

How Mira calculates your dynamic fiber target

Most nutrition apps treat fiber as an afterthought or use a single static number for every adult. Mira computes your daily fiber target dynamically from your energy budget: max(25 g, round(daily kcal × 14.6 ÷ 1,000)).

Daily Energy BudgetDynamic Fiber TargetPrimary Scientific Basis
1,200 – 1,700 kcal25 g / dayEFSA adult minimum floor for normal laxation and gut health
2,000 kcal29 g / dayDGE & IOM energy-density guideline (14.6 g per 1,000 kcal)
2,400 kcal35 g / dayScales with higher energy intake to stabilize post-meal glucose
2,800 kcal41 g / daySupports satiety and microbiome diversity on active budgets

Why fiber matters for satiety, digestion, and metabolic health

Dietary fiber slows gastric emptying, feeds short-chain fatty acid (SCFA) producing gut bacteria, and blunts post-meal blood glucose spikes. In clinical weight-management studies, increasing daily fiber intake is one of the strongest single predictors of adherence to a moderate calorie deficit without rebound hunger.

Practical ways to reach 25–35 g of fiber per day

  • Anchor breakfast with whole grains and seeds: Oats, chia seeds, flaxseeds, and berries easily provide 8–12 g of fiber in a single bowl.
  • Add legumes to lunch or dinner: Half a cup of lentils, chickpeas, or black beans adds 7–9 g of soluble and insoluble fiber plus plant protein.
  • Ramp up gradually: If your current intake is low, increase fiber by ~5 g per week and pair it with adequate water to avoid bloating.

Scientific references & editorial attribution

Authored and maintained by the Mira Team (Friction Ventures GmbH, Switzerland) using primary peer-reviewed nutrition references: