Added Sugar Intake Calculator
See your recommended daily limit for added sugar in grams and teaspoons, by AHA and WHO guidance.
How it works
AHA: men ≤36 g (150 kcal), women ≤25 g (100 kcal) · WHO: ≤10% (ideal ≤5%) of calories ÷ 4 · teaspoons = grams ÷ 4
These limits apply to added sugar — sugar put into foods and drinks — not the natural sugar in whole fruit and milk. The American Heart Association gives fixed daily caps; the World Health Organization frames it as a share of calories. One teaspoon of sugar is about 4 grams.
Worked example
For a man: the AHA limit is 36 g, which is 36 ÷ 4 = 9 teaspoons and 150 kcal. On 2,000 kcal, the WHO 10% limit is 2,000 × 0.10 ÷ 4 = 50 g, and the 5% ideal is 25 g.
Sources: American Heart Association — Added Sugars · WHO — Sugars intake guideline
Frequently asked questions
Does fruit count toward my sugar limit?
No — these limits are for added sugars. The naturally occurring sugar in whole fruit, vegetables and plain milk comes packaged with fiber, water and nutrients and is not restricted the same way.
How much sugar is in a can of soda?
A typical 12-oz cola has about 39 g of added sugar — already over the entire daily AHA limit for men and well over it for women.
Why do the AHA and WHO numbers differ?
The AHA uses fixed gram caps aimed at typical calorie intakes, while the WHO scales its limit to your calories (under 10%, ideally under 5%). They land close for most people.
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Educational estimate, not medical or dietary advice.