Daily Sugar Intake Calculator (WHO Free Sugars Limit)
Enter your daily calorie intake and the sugar you eat.
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Daily Sugar Intake Calculator (WHO Free Sugars Limit) by TheCalcTools
How the Daily Sugar Intake Calculator (WHO Free Sugars Limit) works
The World Health Organization recommends keeping free sugars below 10% of total energy, with a further benefit below 5%. Free sugars include sugars added to food and drinks plus those in honey, syrups and fruit juice, but not sugars in whole fruit, vegetables or milk.
Sugar provides about 4 kcal per gram, so the limit in grams is calories × share ÷ 4. A level teaspoon of sugar weighs about 4 g.
The formula
Worked example
Using the default values shown in the calculator:
| Daily calories | 2000 |
|---|---|
| Free sugars you eat per day (g) | 60 |
- On 2,000 kcal the WHO limit is 50 g of free sugars (12.5 teaspoons); the ideal is 25 g.
- 60 g a day is 12.0% of energy: Above the WHO limit.
Result:
| Limit at 10% of energy (g) | 50 |
|---|---|
| Ideal at 5% of energy (g) | 25 |
| 10% limit in teaspoons (4 g each) | 12.5 |
| Your share of energy from free sugars | 12.0% |
| Verdict | Above the WHO limit |
Frequently asked questions
How much sugar is in a can of soda?
A 330 mL can of regular cola has about 35 g, more than two-thirds of the 10% limit for a 2,000 kcal diet.
Sources and further reading
- WHO (2015): Guideline, sugars intake for adults and children
- FDA: Added sugars on the Nutrition Facts label
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This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.