Sugar Intake Calculator

Two reference frames are widely used. The WHO (2015) advises keeping free sugars below 10% of total daily energy — on a 2,000 kcal diet that is 200 kcal, i.e. 50 g (12.5 tsp) — with a conditional target below 5% (25 g). The AHA sets absolute added-sugar limits: about 36 g (9 tsp) per day for adult men and 25 g (6 tsp) for adult women. The AHA numbers are the stricter of the two for most adults.

Take 10% of your daily calories and divide by 4 (1 g of sugar = 4 kcal). For a 2,000 kcal diet: 2,000 x 0.10 = 200 kcal, then 200 / 4 = 50 g of sugar. The same math with 5% gives the conditional target of 25 g.

About 1 teaspoon of granulated sugar weighs 4 g (the convention the AHA uses). So divide grams by 4: 35 g is 8.8 tsp, and 36 g is 9 tsp. The converter tab on this page does the math both ways.

A 330 ml can of cola contains roughly 35 g of sugar — about 8.8 teaspoons. That single can already exceeds the AHA daily limit for women (25 g) and children (25 g). Values are estimates; recipes differ by brand and country, so check the nutrition label for the exact figure.

WHO defines free sugars as sugars added by manufacturers, cooks, or consumers plus those naturally present in honey, syrups, and fruit juices. Sugars naturally present in intact fruit, vegetables, and milk are not counted as free sugars by WHO. The AHA limits refer to added sugars, which is a slightly narrower category (it excludes juice).

Under the WHO definition, sugars inside whole fruit do not count as free sugars. Fruit juice does count, even 100% juice, because the sugars are no longer inside intact fruit cells. Whole fruit also brings fiber and micronutrients that juice largely lacks.

The AHA (2016 statement) advises children ages 2 to 18 to consume no more than 25 g (about 6 tsp) of added sugars per day, and for children under 2 years to avoid added sugars entirely. WHO's 10%-of-energy rule applies to children as well, using their lower calorie needs.

They are all counted as free sugars under the WHO definition and deliver the same ~4 kcal per gram. Minor mineral differences do not change the gram count toward your daily limit. Maple syrup, agave, and molasses are treated the same way.

Look for the 'added sugars' line (in grams) and multiply by the number of servings you actually eat. Ingredients ending in '-ose' (sucrose, fructose, dextrose) and syrups, honey, and fruit-juice concentrates all contribute to the total.

They answer different questions. WHO gives a relative cap (a percentage of your energy intake), so the gram limit scales with how much you eat. AHA gives fixed absolute caps by sex and age. On a typical 2,000 kcal diet the WHO 10% limit (50 g) is higher than the AHA limits (36 g men / 25 g women). This page shows both so you can see the full reference range.

No. This tool performs arithmetic on published public-health reference values (WHO 2015, AHA 2009/2016) for education. It is not medical or nutrition advice for any individual, and it does not account for conditions such as diabetes. Talk to a qualified health professional for personal guidance.