Daily Sugar Intake Calculator
Calculate your recommended daily sugar limit based on age, sex, and activity level.
Follow WHO and AHA guidelines.
Daily sugar intake recommendations come from the World Health Organization (WHO) and the American Heart Association (AHA).
WHO guidelines recommend that added sugars should be less than 10% of total daily energy intake. For additional health benefits, they suggest reducing this to below 5%.
AHA recommendations for added sugar:
- Men: No more than 36 grams (9 teaspoons) per day
- Women: No more than 25 grams (6 teaspoons) per day
- Children (2-18): No more than 25 grams (6 teaspoons) per day
- Children under 2: No added sugar at all
Activity level affects total calorie needs, which in turn affects the absolute sugar limit. More active people burn more calories, so their 10% threshold is slightly higher in absolute terms. However, the AHA maximums still apply as upper bounds.
Natural sugars found in whole fruits, vegetables, and plain dairy are not counted as “added sugars.” The limits apply only to sugars added during processing, cooking, or at the table.
Common high-sugar foods and their sugar content:
- One can of soda: ~39g of sugar
- One tablespoon of ketchup: ~4g of sugar
- One flavored yogurt cup: ~19g of sugar
Staying within these limits reduces the risk of obesity, type 2 diabetes, and heart disease.