Daily Sugar Limit Calculator
Calculate your recommended daily added sugar limit based on age, sex, and health goals.
Includes common food comparisons.
Added sugar is one of the most important dietary factors to control. Unlike natural sugars found in fruit or milk, added sugars provide calories with no nutritional benefit — and excessive intake is strongly linked to obesity, type 2 diabetes, cardiovascular disease, and tooth decay.
What are added sugars? Added sugars include table sugar (sucrose), high-fructose corn syrup, honey, maple syrup, agave, and any sugars added during food processing. They do NOT include naturally occurring sugars in whole fruit, vegetables, or dairy.
Recommended daily limits:
The American Heart Association (AHA) recommends:
- Men: No more than 36g (9 teaspoons) per day
- Women: No more than 25g (6 teaspoons) per day
- Children (ages 2–18): No more than 25g (6 teaspoons) per day — and under age 2, ideally none
The World Health Organization (WHO) recommends keeping added sugars below 10% of total daily calories, with additional benefits if you can get below 5%.
How to calculate the WHO limit: If your daily calorie need is 2,000 kcal, then 10% = 200 kcal from sugar. Since 1 gram of sugar = 4 calories, that’s 50 grams maximum, or 25 grams for the stricter 5% target.
Common hidden sugar sources:
- 1 can of soda: ~39g added sugar
- 1 flavored yogurt: ~15–25g
- 1 tablespoon ketchup: ~4g
- 1 granola bar: ~10–15g
- 1 sports drink: ~21g
If you have diabetes or metabolic conditions, your doctor may recommend stricter limits. Always follow personalized medical advice.