What is the maximum daily sugar intake recommended?

WHO recommends less than 10% of total energy intake from free sugars, ideally below 5% for additional health benefits — roughly 25g (6 teaspoons) per day for an average adult.

Does fruit sugar count?

Natural sugar from whole fruits does not count as 'free sugars' in the same way — whole fruits come with fiber and nutrients; fruit juice and added sugars do count.

Can this tool diagnose a health problem?

No — this calculator only estimates intake and provides general guidance; consult a healthcare professional for individual medical advice.

Sugar Intake Calculator

Estimate your daily added sugar intake from common foods & drinks, compare it against WHO recommendations, and get personalized reduction tips.

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Daily Calories (approx.)

Estimate sugar from common items (grams) — enter counts or grams

Sugary drinks (servings, 330ml)

Sweets/chocolates (servings, 30g)

Fruit juice (glasses, 200ml)

Dessert (servings)

Quick note: This tool estimates **added/free sugars** — natural sugars in whole fruits are not treated the same; for precise tracking, read nutrition labels (look for 'sugars', 'added sugar').

Sugar Intake — Guidance & Tips

High added sugar intake is linked to weight gain, dental caries, and metabolic risk. Use this calculator to understand where your sugar comes from and find simple swaps.

FAQ

Does honey count as sugar?

Yes — honey and syrups are forms of free sugars and count towards the daily limit.

How can I reduce sugar quickly?

Swap sugary drinks with water or unsweetened tea, choose plain yogurt over flavored, reduce sweets frequency, read labels and choose 'no added sugar' options.