What counts as added sugar?

Added sugar includes sugars added during processing or preparation (e.g., table sugar, syrups, honey) and sugars in fruit juices. It does not include intrinsic sugars in whole fruits and plain milk.

How are the limits calculated?

The calculator uses 10% (and 5% for a stricter target) of your daily calories. Since sugar provides 4 kcal per gram, grams = (calories × 0.10) ÷ 4.

Which energy equation do you use?

When estimating from body metrics, we use the Mifflin–St Jeor equation for BMR and multiply by a standard Physical Activity Level (PAL).

Are teaspoons the same for all sugars?

We use a standard conversion of 4 grams per teaspoon, which is a practical estimate for table sugar and most nutrition labels.

Is this medical advice?

No. This tool is for informational and educational purposes only. Consult a qualified health professional for personalized advice.

Can I use a custom calorie target?

Yes. Select 'Use calorie target' and enter your daily calories to compute the sugar limit directly.

Added Sugar Calculator | Nutrition Tool for Daily Sugar Limits

Data Source and Methodology

Primary guidelines:

World Health Organization (WHO). Sugars intake for adults and children. Guideline. 2015; reaffirmed in updates. https://www.who.int/publications/i/item/9789241549028
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. https://www.dietaryguidelines.gov

Energy estimation when selected uses the Mifflin–St Jeor equation: Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990.

Tutti i calcoli si basano rigorosamente sulle formule e sui dati forniti da questa fonte.

The Formulas Explained

$$\text{Added sugar limit (g)} = \frac{\alpha \cdot \text{Calories}}{4} \quad \text{with } \alpha \in \{0.10,\,0.05\}$$ $$\text{Teaspoons} = \frac{\text{Grams}}{4}$$ $$\text{BMR}_{\text{male}} = 10w + 6.25h - 5a + 5 \qquad \text{BMR}_{\text{female}} = 10w + 6.25h - 5a - 161$$ $$\text{TDEE} = \text{BMR} \times \text{PAL}$$ where: - w = body mass in kilograms - h = height in centimeters - a = age in years - PAL ∈ {1.2, 1.375, 1.55, 1.725, 1.9}

Glossary of Variables

Daily caloriesYour daily energy target in kilocalories (kcal).

SexUsed by Mifflin–St Jeor to estimate BMR.

Age (a)Age in years.

Height (h)Height in centimeters.

Weight (w)Body mass in kilograms.

PALPhysical Activity Level multiplier (1.2 to 1.9).

BMRBasal Metabolic Rate, kcal/day.

TDEETotal Daily Energy Expenditure, kcal/day.

Added sugar limit (10%)Upper limit aligned with WHO and DGA, in grams and teaspoons.

Stricter target (5%)More conservative limit recommended by WHO for additional health benefits.

Your intakeSum of added sugar from your listed foods/drinks in grams and teaspoons.

How It Works: A Step-by-Step Example

Scenario: Taylor selects “Estimate from body metrics,” Female, 30 years, 170 cm, 70 kg, Moderate activity (PAL 1.55).

Compute BMR (female): BMR = 10·70 + 6.25·170 − 5·30 − 161 = 700 + 1062.5 − 150 − 161 = 1451.5 kcal/day.
TDEE = BMR × PAL = 1451.5 × 1.55 ≈ 2259 kcal/day.
Added sugar limit (10%): (0.10 × 2259) / 4 ≈ 56.5 g; teaspoons ≈ 56.5 / 4 ≈ 14.1 tsp.
Stricter (5%): (0.05 × 2259) / 4 ≈ 28.2 g; teaspoons ≈ 7.0 tsp.
Taylor adds a soda (39 g) and a yogurt (10 g): intake = 49 g ≈ 12.25 tsp. Taylor is under 10% but above 5%.

Frequently Asked Questions (FAQ)

What is “added” sugar vs. “free” sugar?

Added sugar is sugar added to foods or drinks during processing or preparation. WHO’s “free sugars” also include sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates.

Why 10% and 5%?

Both WHO and the U.S. Dietary Guidelines advise keeping added sugars under 10% of daily calories. WHO notes further benefits if reduced below 5%.

Do I need to track intrinsic sugars from whole fruit?

No. The limits relate to added/free sugars. Intrinsic sugars in whole fruits are not counted as “added sugars.”

Is 4 g always one teaspoon?

We use 4 grams per teaspoon as a practical, label-aligned estimate.

Can I use this for kids?

This tool is designed for general education for teens and adults. For children, consult pediatric guidance and a qualified professional.

How accurate is the energy estimate?

Equations like Mifflin–St Jeor provide population averages. Individual needs can vary; if you have a known calorie target, use it directly.

What if I’m pregnant or breastfeeding?

Energy needs change. Consult a healthcare professional for individualized recommendations.