How much protein, fiber, and the right macro split do you need?

Most adults need about 0.8 g of protein per kg of body weight a day (RDA), 25–38 g of fiber depending on age and sex (DRI), and 10–35% of calories from protein, 45–65% from carbs, and 20–35% from fat (AMDR). Use the calculators below to get your numbers, then browse the rankings to find foods that hit them.

Protein: 0.8 g/kg/day (RDA)
Fiber: 25–38 g/day (DRI)
Macros: 10–35 / 45–65 / 20–35 % (AMDR)

What should you eat?

Three calculators. Each one shows its method and source so you can check the numbers yourself.

Protein targetHow much protein do I need per day?0.8g/kg (RDA)Calculate →Fiber gapHow much fiber do I need, and am I short?25–38g/day (DRI)Calculate →Macro splitHow should I split carbs, fat, and protein?10–35 / 45–65 / 20–35% (AMDR)Calculate →

What does a balanced split look like?

Acceptable macronutrient distribution ranges (AMDR) from the Institute of Medicine: the share of daily calories each macronutrient can fall within.

Protein10–35%

Carbohydrate45–65%

Fat20–35%

Which foods are highest in protein and fiber?

Foods Highest in Protein per 100 CaloriesView →Foods Highest in Fiber per 100 CaloriesView →Foods Highest in Protein per 100 GramsView →Foods Highest in Fiber per 100 GramsView →Highest-Protein VegetablesView →Highest-Fiber VegetablesView →Highest-Protein Legumes and BeansView →Highest-Fiber Legumes and BeansView →Highest-Protein Nuts and SeedsView →Highest-Fiber Grains and CerealsView →

Where do these numbers come from?

Reference values come from the Institute of Medicine's Dietary Reference Intakes (2005). Food nutrient data come from USDA FoodData Central (Foundation Foods and SR Legacy). Each ranking page lists the exact dataset and source link.

Protein is a macronutrient used to build and repair muscle, enzymes, and other tissues; its target is set as a Recommended Dietary Allowance (RDA) in grams per kilogram of body weight. Fiber is the part of plant foods that the body does not digest; it adds bulk and supports normal bowel function, and its target is set as an Adequate Intake (AI) in grams per day.

The gap is the difference between what you eat and your target. The calculators estimate a target from these Dietary Reference Intake values, and the food rankings list foods that can help close the gap.

Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005).
USDA FoodData Central — Foundation Foods and SR Legacy.