Daily sugar limit calculator
It turns sugar advice from percentages into grams and teaspoons that match your daily calories.
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Processing and privacy: The result is calculated inside your browser and your data is not sent to any server.
How to use it
- Enter daily calories and sex.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
WHO limit = calories × 10% ÷ 4 g, and the conditional limit = calories × 5% ÷ 4 g. Teaspoons = grams ÷ 4. AHA: 150 kcal for men and 100 kcal for women of added sugar, ÷ 4 = grams.
Example
Inputs: Daily calories = 2,000 kcal/day, Sex = Male. Result: WHO limit (10%): 50 g/day; Further reduced limit (5%): 25 g/day; 10% limit in teaspoons: 12.5.
Limits and caveats
- The WHO limit covers free sugars (added sugar, honey and juices), not sugar in whole fruit and milk.
- The AHA cap is a fixed figure for adults and does not change with calories.
Questions about this tool
Are honey and dates free sugars?
Honey and juice are free sugars. Whole dates keep their sugar inside the fruit, so they do not count toward this limit.
What is the difference between 10% and 5%?
WHO strongly recommends under 10% and says under 5% gives extra benefit.
Does it apply to children?
The WHO percentage applies to children and adults, but children eat fewer calories, so their gram limit is smaller.