How this sugar intake calculator works
This calculator shows three limits side by side.
American Heart Association (AHA). The AHA sets a limit for added sugars by sex. For most women, it is 100 calories a day. For most men, it is 150 calories a day. The AHA puts that at about 25 g (6 teaspoons) for women and about 36 g (9 teaspoons) for men.
World Health Organization (WHO), 10%. The WHO says free sugars should be less than 10% of your daily calories. We estimate your calories with the Mifflin-St Jeor equation and your activity level. Then we take 10% and divide by 4. On 2,000 calories, that is 50 g.
WHO, 5%. The WHO says going below 5% of calories gives extra benefits. On 2,000 calories, that is 25 g, which the WHO describes as roughly 6 teaspoons.
The U.S. Dietary Guidelines also say to keep added sugars under 10% of calories for everyone age 2 and up.
What your result means
The AHA number is the headline result because it is a simple, fixed daily limit. The WHO numbers grow with your calories, so they may be higher or lower than the AHA number. If you want one goal, staying under the lowest number on your list is the most cautious choice.
These limits do not include the natural sugar in whole fruit, vegetables, or plain milk. They do include sugar added to foods and drinks. The WHO also counts sugar in honey, syrups, and fruit juice.
Easy ways to cut added sugar
- Swap soda and sweet tea for water, sparkling water, or unsweetened tea.
- Choose plain yogurt and add your own fruit.
- Check labels on sauces, granola, and cereal bars.
- Eat whole fruit instead of drinking juice.
- Cut back slowly so your taste buds can adjust.
About 4 grams of sugar is 1 teaspoon. A quick label check makes it easy to see where your sugar comes from.
Related tools and guides
Sugar is one type of carb. To see your total carb range, try our carb calculator. Fiber is the carb you want more of, so check your fiber target too. For food swaps and label tips, read our guide on how much sugar per day.
If you have diabetes or prediabetes, talk to your doctor or a registered dietitian about the right sugar and carb limits for you.