Find the most added sugar you should have in a day based on American Heart Association and World Health Organization guidance, in grams, teaspoons and calories, then see how your own intake compares.
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About you
years
Sex
kcal
About 2,000 kcal is typical for adults; use the TDEE calculator for yours
Compare with what you eat (optional)
Add up “Added sugars” on Nutrition Facts labels
Enter your values to see the result.
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How to use the Sugar Intake Calculator
Enter your age and sex.
Enter your daily calories, or keep 2,000 kcal.
Optionally type the added sugar you ate from food labels, in grams, teaspoons or calories.
Read your limit and how your intake compares with each guideline.
Use the food table to see which items use up your allowance fastest.
How your sugar limit is worked out
AHA limit: a fixed amount of added sugar, 25 g a day for women and children aged 2–18 and 36 g a day for men (American Heart Association scientific statements, 2009 and 2016).
10% of calories: calories × 0.10 ÷ 4 kcal per gram. Used by the WHO (2015 guideline on free sugars) and the Dietary Guidelines for Americans 2020–2025. On 2,000 kcal this is 50 g.
5% of calories: the WHO's conditional recommendation for additional health benefits, 25 g on 2,000 kcal.
The calculator shows the stricter of the AHA limit and the 10% rule as your daily limit. Teaspoons use 4 g per teaspoon.
Added sugar limits at different calorie levels
Daily calories
10% limit (g)
10% limit (tsp)
5% ideal (g)
5% ideal (tsp)
1,400 kcal
35 g
8.8
17.5 g
4.4
1,800 kcal
45 g
11.3
22.5 g
5.6
2,000 kcal
50 g
12.5
25 g
6.3
2,400 kcal
60 g
15
30 g
7.5
2,800 kcal
70 g
17.5
35 g
8.8
Easy ways to cut added sugar
Swap regular soda, sweet tea and energy drinks for water, sparkling water or unsweetened tea. Sugary drinks are the largest source of added sugar for many people.
Buy plain yogurt and oatmeal and sweeten them with fresh fruit.
Compare labels on sauces, cereals, granola bars and bread; the added sugar varies a lot between brands.
Halve the sugar in home baking; most recipes still work well.
Cut back gradually so your taste buds adjust.
Frequently asked questions
How much added sugar should I have per day?
The American Heart Association recommends no more than about 25 grams (6 teaspoons) of added sugar a day for women and 36 grams (9 teaspoons) for men. The WHO and the Dietary Guidelines for Americans say less than 10% of daily calories, which is 50 grams on a 2,000-calorie diet.
How much sugar can children have?
The AHA recommends that children and teens aged 2 to 18 have less than 25 grams (6 teaspoons) of added sugar a day, and that children under 2 have none at all. The Dietary Guidelines also advise avoiding added sugars before age 2.
Does natural sugar in fruit and milk count?
No. The limits apply to added sugars, which manufacturers or cooks add to foods, plus (for the WHO) sugars in honey, syrups and fruit juice. Sugar naturally present in whole fruit, vegetables and plain milk does not count.
How many grams of sugar are in a teaspoon?
One level teaspoon of granulated sugar weighs about 4 grams, the conversion used on US food labels, and supplies about 16 calories. A tablespoon is about 12 grams.
What is the difference between added sugar and free sugar?
Added sugar means sugars and syrups added during processing or preparation. The WHO term free sugars also includes the sugar naturally present in honey, syrups, fruit juices and juice concentrates, so it is a slightly broader measure.
How do I find added sugar on a food label?
The US Nutrition Facts label lists Added Sugars under Total Sugars, in grams and as a percent Daily Value based on 50 grams a day. Ingredient names such as cane sugar, corn syrup, dextrose, honey and fruit juice concentrate also signal added sugar.
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