Sugar Intake Calculator
Added sugar in grams, teaspoons and % of calories.
Enter your values
ⓘ Live results
Results
- Share of calories
- 10.9%
- Teaspoons per day
- 15
- 10% limit
- 55 g
- Excess over 10% limit
- 5 g
Quick answer
WHO advises keeping free sugars under 10% of calories, ideally under 5%. One teaspoon is about 4 g.
% of calories = sugar g x 4 / total calories
How to use the Sugar Intake Calculator
- 1Read added sugar from nutrition labels, not total sugar.
- 2Enter your daily calorie intake.
- 3Target under 10%, and under 5% for extra benefit.
Worked example
Using the values the calculator loads with:
Inputs
- Added sugar60 g/day
- Daily calories2200 kcal
Results
- Share of calories10.9%
- Teaspoons per day15
- 10% limit55 g
- Excess over 10% limit5 g
Frequently asked questions
Does fruit count?
Whole fruit sugar is not a free sugar; juice and smoothies are.
Fastest cut?
Sugary drinks — they typically supply a third of added sugar intake.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.