Added Sugar Limit Calculator
See your recommended daily added-sugar limit from the American Heart Association and the WHO 10% and 5% of calories thresholds.
How it works
AHA limit: 25 g (women) / 36 g (men) · WHO limit = calories × 10% (or 5%) ÷ 4 · 1 tsp sugar ≈ 4 g
Added sugars supply calories with little nutrition, so health bodies cap them rather than total sugar. The American Heart Association advises no more than about 25 g (6 tsp) a day for women and 36 g (9 tsp) for men. The World Health Organization frames it as a share of calories: below 10% is a firm limit and below 5% an additional benefit, which is why both are shown. These apply to sugars added in processing, not the natural sugars in whole fruit and milk.
Worked example
For a woman on 2,000 kcal: the AHA limit is 25 g, about 6 teaspoons. The WHO 10% ceiling is 2,000 × 0.10 ÷ 4 = 50 g, and the tighter 5% goal is 25 g — so the AHA advice lands at the WHO’s ideal.
Frequently asked questions
Does this include the sugar in fruit?
No. The limits target added sugars — those put in during processing or preparation, like table sugar and syrups. Natural sugars in whole fruit, vegetables and plain milk are not counted.
Why do the AHA and WHO numbers differ?
They use different frameworks: the AHA sets fixed gram limits by sex, while the WHO uses a percentage of total calories. Both aim for a similar low intake; this tool shows all three so you can compare.
How many grams are in a teaspoon of sugar?
About 4 g. So a 25 g limit is roughly 6 teaspoons, and a single can of regular soda can contain close to a full day’s allowance.
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Educational estimate using standard published formulas — not medical, dietary or nutritional advice. Individual needs vary with health status, medication and activity; consult a qualified clinician or dietitian before making changes.