Daily Fiber/Water Tracker
Log fiber in grams and water in ounces as one running total against a preset or custom goal, with the percent reached and the amount left. How it works
Use the Daily Fiber/Water Tracker
About the Daily Fiber/Water Tracker
The default goal is the Adult Female preset: 25 g of fiber and 91 oz of water a day. Adult Male is 38 g and 125 oz, and Pregnant is 28 g and 101 oz. The water goals are total water, which includes the water in food, so drinks alone fall short of them: logging the 74 oz of drinks that US women reported in the survey behind the goal shows 81.3%, Close to goal. The log is one running total with no daily reset, so delete yesterday’s entries before you start a new day.
The preset goals
| Preset | Fiber goal | Water goal | Water goal in liters | Source |
|---|---|---|---|---|
| Adult Generic | 25 g | 64 oz | 1.89 L | No cited source |
| Adult Male | 38 g | 125 oz | 3.70 L | National Academies Adequate Intake |
| Adult Female | 25 g | 91 oz | 2.69 L | National Academies Adequate Intake |
| Pregnant | 28 g | 101 oz | 2.99 L | National Academies Adequate Intake |
| Athletic | 30 g | 128 oz | 3.79 L | No cited source |
National Academies figures: fiber for ages 19 to 50, and total water for ages 19 to 30 (3.7 L men, 2.7 L women, 3.0 L in pregnancy). Total water includes water in food and drinks of all kinds, so the water you log is usually below it. Ounces are US fluid ounces, 29.5735 mL each.
Methodology
Percent of goal = total ÷ goal × 100, shown to one decimal and not capped. Labels: 100% or more is Goal met, 75% or more is Close to goal, 50% or more is Below goal, and under 50% is Well below goal. The total adds every entry in the log; there is no reset at midnight.
How to use this tool
- Choose a goal preset, or Custom and type your own fiber goal (1 to 100 g) and water goal (1 to 200 oz).
- Enter fiber in grams, water in ounces or both, add a description if you like, and add the entry. One entry holds up to 50 g of fiber and 32 oz of water.
- Read the totals, the percent of each goal and the amount left. Delete an entry to take it out of the totals.
Frequently asked questions
- How much fiber should I eat a day?
- The National Academies set Adequate Intakes for total fiber of 38 g a day for men and 25 g for women aged 19 to 50, and 28 g in pregnancy. They are Adequate Intakes, the kind of figure the National Academies set where the evidence cannot support a Recommended Dietary Allowance. The Adult Male, Adult Female and Pregnant presets use these numbers.
- How many ounces of water should I drink a day?
- The National Academies set total water, not drinks: 2.7 L (about 91 oz) a day for women and 3.7 L (125 oz) for men. In the US survey behind those figures, drinks supplied about 2.2 L (74 oz) for women and 3.0 L (101 oz) for men, and food supplied about 19% of the total. To track drinks only, choose Custom and set the water goal to 74 or 101 oz.
- How much fiber do I need after 50?
- Less than the presets show. The National Academies Adequate Intake drops to 30 g a day for men and 21 g for women from age 51. Choose Custom and enter 30 or 21 as the fiber goal.
- How is the percent of goal worked out?
- Total divided by goal, to one decimal when it is not a whole number. 12.5 g against a 25 g goal is 50%, which is labeled Below goal. Past the goal the percent keeps counting, so 30 g against 25 g shows 120%, while the progress bar stops at 100%.
- Is my log saved, and does it reset each day?
- The preset, your custom goals and the log are saved in this browser, and Clear Saved Values removes them. The totals add every entry in the log and nothing resets at midnight, so delete earlier entries when you start a new day. The add-entry fields are not saved.
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