Discover your recommended daily sugar consumption based on WHO guidelines and maintain a healthier lifestyle
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Based on WHO guidelines for optimal health:
Maximum Daily Sugar Intake
grams per day (10% of calories)
teaspoons per day (US, 4g/teaspoon)
Optimal Daily Sugar Intake
grams per day (5% of calories)
teaspoons per day (US, 4g/teaspoon)
How we calculate your daily sugar intake
The World Health Organization (WHO) recommends that adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.
Free sugars refer to monosaccharides (such as glucose, fructose) and disaccharides (such as sucrose or table sugar) added to foods and drinks by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.
Our calculator estimates your daily calorie needs based on your age, gender, and activity level using data from the USDA Dietary Guidelines. We then calculate your sugar intake as follows:
We use the conversion that 1 gram of sugar contains 4 calories. For the teaspoon equivalent, we use the standard conversion of 4 grams of sugar = 1 teaspoon.
Based on USDA Dietary Guidelines (calories per day):
| Age Group | Sedentary (Male) | Moderate (Male) | Active (Male) | Sedentary (Female) | Moderate (Female) | Active (Female) |
|---|---|---|---|---|---|---|
| 19-30 years | 2,400 | 2,600-2,800 | 3,000 | 2,000 | 2,000-2,200 | 2,400 |
| 31-50 years | 2,200 | 2,400-2,600 | 2,800-3,000 | 1,800 | 2,000 | 2,200 |
| 51+ years | 2,000 | 2,200-2,400 | 2,400-2,800 | 1,600 | 1,800 | 2,000-2,200 |
Scientific basis for our calculations