Nutrition
Sugar Intake Calculator
Added sugar hides everywhere, the average adult eats double the recommended limit. See your daily ceiling in grams and teaspoons.
Added sugar should stay under 10% of daily calories per WHO, ideally below 5%. The American Heart Association recommends at most 36 grams (9 tsp) per day for men and 25 grams (6 tsp) for women. Pair the target with whole foods and adjust based on your own progress and energy levels.
AHA: 36 g men, 25 g women.
WHO: <10% of calories, ideal <5%.
4 g sugar = 1 teaspoon.
Calculate Your Sugar Intake
Your Added Sugar Limit
What Is Sugar Intake?
Added (or 'free') sugars are those added to foods plus sugars in honey, syrups, and juice, not the sugars naturally inside whole fruit and dairy.
Both the American Heart Association and WHO set ceilings because excess added sugar drives obesity, diabetes, and dental decay. The average adult consumes roughly double the recommended amount.
How It Is Calculated
AHA: 36 g (men) · 25 g (women) added sugar per day
WHO: < 10% of total energy from free sugars
Example: Example: man, 2,000 kcal → AHA limit 36 g; WHO 10% limit 50 g; ideal 25 g
Sugar content of common items
| Item | Added sugar |
|---|---|
| 500 ml cola | ≈ 53 g (13 tsp) |
| Flavored yogurt cup | ≈ 15–25 g |
| Chocolate bar (50 g) | ≈ 25–30 g |
| Ketchup (1 tbsp) | ≈ 4 g |
Limitations
- Limits cover added sugar, not whole-fruit sugars.
- Labels list total sugars, check the ingredients for added sources.
- People with diabetes need individualized carbohydrate targets, not just sugar limits.
Sources & Review
References used for this calculator’s formulas and thresholds:
Sugar Intake FAQ
How much sugar per day is OK?
Men: ≤36 g (9 tsp); women: ≤25 g (6 tsp) of added sugar per AHA. WHO allows up to 10% of calories, ideally under 5%.
Does fruit sugar count?
No — whole fruit doesn't count against the limit. Juice, honey, and syrups do count as free sugars.
How do I spot added sugar on labels?
Check ingredients for sugar, syrup, honey, and words ending in -ose (sucrose, fructose). 'No added sugar' isn't the same as sugar-free.
What happens if I exceed the limit regularly?
Excess added sugar promotes weight gain, fatty liver, insulin resistance, and cavities, independent of total calories.
Important disclaimer: Results are educational estimates, not a substitute for professional medical advice. Discuss your numbers with a clinician before acting on them.