Is all sugar bad?
Only added sugars are restricted. Natural sugars in whole fruits with fiber are not limited.
Health Fitness
Daily Sugar Intake Calculator
Calculate daily sugar intake with your details.
Personalized estimate
Use realistic inputs for the most useful results.
What this calculator does
WHO recommends added sugars <10% of calories (max 50g on 2,000 cal), with optimal <5% (25g). Added sugars exclude naturally occurring sugars in whole fruits and dairy.
How it works
Calculate 10% and 5% of daily calories, divide by 4 (sugar has 4 cal/g).
Formula
Max sugar (g) = (Calories × 0.10) / 4. Optimal = (Calories × 0.05) / 4. For 2,000 cal: 50g max, 25g optimal.
Tips for using this calculator
- Read labels for 'added sugars' specifically
- Reduce sugary drinks first
- Use 70/30 rule: meet target 70% of the time
- Check hidden sources: yogurt, granola, sauces
- Swap refined carbs for whole foods
Frequently asked questions
Why is 5% so much lower than 10%?
10% reduces disease risk; 5% provides additional benefits especially for dental health and weight.
Does this include sugar alcohols?
No, sugar alcohols and artificial sweeteners aren't counted as added sugars.