Fibre Calculator

Roughly 14 g of fibre per 1,000 calories. Most adults get about half of that, and lifters chasing protein targets often get less.

Beginner •Free, no sign-up •Updated August 2026

Why lifters specifically under-eat fibre

It is structural rather than careless. A diet optimised for protein and easy digestion tends to be low in fibre almost by construction:

Protein sources contain none. Chicken, fish, eggs, whey, beef — zero.
The default carbohydrates are refined. White rice, white pasta, rice cakes — chosen for convenience and easy digestion.
"Keep fibre low before training" becomes a whole-day habit. It is sound advice for the pre-session meal only.
Fibre is filling, which feels like a problem when bulking.
Shakes and bars replace meals, and are usually low in fibre.

The result is a diet that looks careful on a macro tracker and is missing something the tracker may not even display.

Satiety — the most immediately useful effect when dieting. More volume per calorie and slower gastric emptying.
Digestive regularity — high-protein, low-fibre diets are a common cause of constipation.
Blood glucose and cholesterol — soluble fibre slows carbohydrate absorption and modestly lowers LDL.
Gut bacteria — fermentable fibre is what the microbiome eats.
Long-term disease risk — one of the more consistent associations in nutritional epidemiology.

For anyone dieting, fibre and protein are the two levers that make a given calorie level tolerable.

Around 14 g per 1,000 calories, so 25–35 g for most people. Higher when dieting, for satiety.

Above roughly 50–60 g some people get discomfort and slightly reduced mineral absorption. Rare as a problem.

Psyllium and inulin help with regularity. They do not bring the micronutrients that come with whole foods.

Almost always increasing it too fast. Add about 5 g a week and drink more water.

MyFitsy stores your weight, measurements and every session, so the figures above become a trend instead of a one-off.