Sugar Intake Calculator
Find your recommended daily added-sugar limit based on your calorie intake.
Leave at 0 if you only want your daily limit.
Recommended Daily Added-Sugar Limit
This limit applies to added sugars only — sugars added during processing or preparation, plus those in honey, syrups and fruit juices. Naturally occurring sugars in whole fruit, vegetables and milk are not counted.
Understanding Added Sugar Limits
Added sugars provide calories with little or no nutritional value, and diets high in them are linked to weight gain, tooth decay, type 2 diabetes and cardiovascular disease. To limit these risks, major health bodies recommend that added sugar make up no more than 10% of your total daily energy intake. Because each gram of sugar supplies about 4 kilocalories, this percentage can be converted directly into a daily limit in grams.
Typical Daily Limits at 10% of Calories
| Daily Calories (kcal) | Added-Sugar Limit (g) |
|---|---|
| 1,500 | 37.5 g |
| 2,000 | 50.0 g |
| 2,500 | 62.5 g |
| 3,000 | 75.0 g |
How the Limit Is Calculated
The Formulas
First, 10% of your total calories gives the energy allowed from added sugar. Dividing that by 4 kcal per gram converts it into grams.
Sugar calories: calories × 0.10
Sugar limit (g): sugar calories / 4
Percent used: sugar consumed / limit × 100
Worked Example
For a 2,000 kcal diet, 10% is 200 kcal from added sugar. Dividing 200 by 4 gives a limit of 50 g per day. If you have already consumed 30 g, that is 30 / 50 × 100 = 60.0% of your daily limit.
References
The 10% guideline used in this calculator is based on established public health recommendations:
- World Health Organization. "Guideline: Sugars intake for adults and children." WHO Sugars Intake Guideline
- American Heart Association. "Added Sugars." AHA Added Sugars
- U.S. Department of Agriculture. "Dietary Guidelines for Americans, 2020–2025." Dietary Guidelines for Americans
Note: This calculator is for informational purposes only and uses a general 10% of total energy guideline for added sugar. Individual needs vary with age, activity level and health conditions. The American Heart Association suggests lower limits for many people. Consult a healthcare professional or registered dietitian for personalized advice.