Added Sugar Intake Calculator
Calculate your recommended daily limit for added sugar based on calorie intake, and see how a stated intake compares against WHO and American Heart Association guidance.
🍬 Nutrition📐 AHA limit: 36 g/day men, 25 g/day women; WHO: under 10% of calories🏥 Health
Sex
Daily calorie intake
Current added sugar intake (g/day, optional)
Please enter valid values.
Formula & Reference
| Variable | Symbol | Formula | Units |
|---|---|---|---|
| Added Sugar Intake Calculator | — | AHA limit: 36 g/day men, 25 g/day women; WHO: under 10% of calories | grams |
Step-by-Step Examples
Example 1
Average Male Intake
2,400 calories per day, male.
- AHA limit for men: 36 g/day (about 9 teaspoons)
- WHO 10% target: 2400 × 0.10 / 4 = 60 g
- WHO 5% conditional target: 30 g
✓ 36 g/day AHA limit
Example 2
Average Female Intake
1,800 calories per day, female.
- AHA limit for women: 25 g/day (about 6 teaspoons)
- WHO 10% target: 1800 × 0.10 / 4 = 45 g
- WHO 5% conditional target: 22.5 g
✓ 25 g/day AHA limit
Example 3
Comparing Actual Intake
2,000 calories, female, currently 70 g added sugar.
- 70 g × 4 = 280 calories from added sugar
- 280 / 2000 = 14% of total calories
- Exceeds both the WHO 10% target and the 25 g AHA limit
✓ 70 g — nearly triple the AHA limit
Real-World Applications
Beverage Awareness
A single regular soft drink can contain around 39 g of added sugar — more than an entire day's AHA limit for most adults.
Label Reading
Nutrition labels in many countries now separate added sugars from naturally occurring ones, making tracking far more practical.
Dental Health
WHO's conditional 5% target was set specifically because of the additional dental caries benefit observed below that threshold.
Weight Management
Added sugars contribute calories with minimal satiety, which is why reducing them is a common first step in weight management.
Common Mistakes to Avoid
⚠️
Counting fruit and dairy sugars as added sugar
Guidance targets added sugars — those put in during processing or preparation. Naturally occurring sugars in whole fruit, vegetables, and plain milk are not included.
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Missing sugar in savoury foods
Sauces, breads, dressings, and ready meals often contain substantial added sugar. Focusing only on obvious sweets understates total intake considerably.
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Assuming alternative sweeteners are exempt
Honey, agave syrup, maple syrup, and fruit juice concentrates all count as added sugars under both WHO and AHA definitions.
Frequently Asked Questions
How much added sugar per day is recommended? ▾
The American Heart Association suggests no more than 36 g for men and 25 g for women, while WHO recommends staying under 10% of total calories with additional benefit below 5%.
What counts as added sugar? ▾
Any sugar added during processing or preparation, plus sugars naturally present in honey, syrups, and fruit juices — but not sugars intrinsic to whole fruit, vegetables, or milk.
How many grams are in a teaspoon of sugar? ▾
About 4 grams, so the AHA limit of 36 g corresponds to roughly 9 teaspoons and 25 g to about 6 teaspoons.
Are natural sweeteners better than table sugar? ▾
Metabolically they are broadly similar. Honey and maple syrup contain trace nutrients but count fully toward added sugar limits.
Does fruit count toward my sugar limit? ▾
Whole fruit does not count as added sugar. Fruit juice does, because the sugar has been separated from the intact fruit structure and fibre.