Sugar Intake Calculator
Find your added-sugar ceiling under WHO and AHA guidance.
Added-sugar ceiling (WHO 10%)
55 g
14 teaspoons
AHA stricter limit
36 g/day
One 12-oz soda
≈ 39 g
Added vs. natural
Limits target added sugars — those poured in during processing — not the sugars intrinsic to fruit and milk, which arrive with fiber and satiety. WHO caps added sugar at 10% of calories (5% for extra benefit); the AHA is stricter: 25 g for women, 36 g for men.
Where it hides
A single soda can spend the entire daily budget. Sauces, flavored yogurt, granola, and bread carry surprising loads — over 60 names (dextrose, cane juice, syrups) appear on labels. The 'Added Sugars' line on U.S. nutrition facts does the detective work now.
Frequently asked questions
- How does the Sugar Intake Calculator work?
- Find your added-sugar ceiling under WHO and AHA guidance.
- Is the Sugar Intake Calculator free to use?
- Yes. The Sugar Intake Calculator is completely free, runs entirely in your browser, and requires no account or sign-up. Your inputs never leave your device.
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