The Fiber Intake Calculator gives a practical daily fiber recommendation either from age-and-sex-based reference values (DRI-style approximations) or from a calorie-based rule (14 grams of fiber per 1,000 kcal consumed), compares that recommendation to your current intake if you provide it, and suggests a soluble/insoluble split (≈30% soluble) plus simple dietary tips — use the DRI method when you don’t track calories and use the calorie-based method if you know your daily energy intake; increase fiber gradually and hydrate well, and consult a healthcare professional for personalized guidance if you have digestive conditions.