Last updated October 12, 2026 · Report an error
This calculator compares a given daily added-sugar intake against two widely published reference limits: the World Health Organization's guideline of under 10% of daily calories from free sugars (with additional benefit below 5%), and the American Heart Association's simpler gram limits of about 25g for women and 36g for men per day. This is a reference comparison, not a diagnosis — consult a doctor or registered dietitian for individual dietary guidance.
How it works
Enter your daily added sugar intake, sex, and daily calorie intake. The tool compares your sugar intake against the AHA gram limit and the WHO 10%/5%-of-calories limits.
- Enter sex.
- Enter daily added sugar (g).
- Enter daily calorie intake (kcal).
- Click Calculate to see your results.
Examples
A woman eating 2,000 kcal/day with 45g added sugar
This is over the AHA 25g limit and over the WHO 10% limit (50g at 2,000 kcal would be 10%, so 45g is close but under 10%, and well over the ideal 5%/25g target).
Who should use it
- Checking daily added sugar intake against public health guidelines.
- General dietary awareness and label-reading practice.
Industry applications
- Nutrition education
- General wellness coaching
Advantages
- Compares against two independently published, widely recognized guidelines.
- Simple, quick comparison requiring just a few inputs.
Limitations
- Relies on self-reported added sugar intake, which can be hard to track precisely.
- General population guidelines, not individualized medical advice.
Common mistakes to avoid
- Confusing total sugar (including natural sugars in fruit/dairy) with added sugar, which is what these guidelines target.
- Not accounting for daily calorie intake when checking the WHO percentage-based limit.
Best practices
- Check the "Added Sugars" line on nutrition labels rather than the general "Sugars" line, which includes natural sugars too.
Tips
- Sugary drinks are often the single largest source of added sugar in a typical diet — checking those first can have an outsized impact.