Sugar Intake Calculator
Find out your recommended maximum daily sugar intake based on WHO guidelines for your calorie needs.
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Important Disclaimer
This calculator provides estimates for educational purposes only. Results are not a substitute for professional medical or nutritional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.
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Frequently Asked Questions About Sugar Intake
How much sugar should I eat per day?+
The WHO recommends limiting added (free) sugars to under 10% of daily calories — about 50 g (12 teaspoons) on 2,000 calories — and ideally under 5%, or about 25 g (6 teaspoons). The American Heart Association suggests at most 25 g for women and 36 g for men.
Does natural sugar in fruit count?+
No. The limits apply to added sugars and sugars in honey, syrups and fruit juice. Sugar naturally present in whole fruit, vegetables and plain milk is not counted, because it comes with fibre, water and nutrients.
How many grams of sugar are in a teaspoon?+
One teaspoon of sugar is about 4 grams. A 330 ml can of regular cola contains around 35 g — nearly 9 teaspoons, which is more than the ideal daily limit on its own.
How can I reduce my sugar intake?+
Swap sugary drinks for water or sugar-free alternatives, read nutrition labels, choose plain yoghurt and cereals, and replace sweets with fruit. Cutting sweetened drinks alone often removes most of a person’s added sugar.