Data source & methodology
- WHO free sugars: “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake; suggests <5% for additional benefits.” (2015 Guideline). Source: World Health Organization / NCBI book.
NBK285525 — WHO Guideline (2015) - AHA added sugar caps: Men ≤ 36 g/day; Women ≤ 25 g/day; also phrased as ≤6% of calories. AHA: How much sugar is too much?
- FDA %DV for Added Sugars: 50 g/day based on a 2,000 kcal diet. FDA Added Sugars — Nutrition Facts Label
- NHS free sugars cap: UK adults ≤ 30 g/day. NHS: Sugar facts
Tutti i calcoli si basano rigorosamente sulle formule e sui dati forniti da queste fonti.
The formula explained
WHO % of energy limit:
\[ \text{Limit}_{g} = \frac{p \times E_{kcal}}{4} \]
where \(p\) is 0.10 (10%) or 0.05 (5%), and 1 g sugar ≈ 4 kcal.
AHA absolute caps:
\[ \text{Limit}_{g} = \begin{cases}36 & \text{men}\\ 25 & \text{women}\end{cases} \]
FDA %DV shown on U.S. labels:
\[ \%\text{DV} = 100 \times \frac{\text{Your added sugars (g)}}{50}\, .\]
Variable glossary
| Symbol / Field | Meaning |
|---|---|
Daily calories (\(E_{kcal}\)) | Total energy target in kcal/day. |
Guideline standard (\(p\)) | Policy framework: WHO 10%/5%, AHA caps, FDA DV, NHS cap. |
Sugars (g) | Grams of added/free sugars for a serving. |
Servings | Count of servings consumed. |
Teaspoons | Approx. teaspoons of sugar (1 tsp ≈ 4 g). |
%DV | Percent of FDA Daily Value (50 g) used. |
How it works: a step‑by‑step example
Scenario. A person targeting 2,000 kcal/day wants to follow the WHO 10% free sugars limit. They drink a 330 ml cola (35 g sugars) and eat a flavored yogurt (12 g sugars).
- Compute the WHO limit: \( \frac{0.10 \times 2000}{4} = 50\,g \).
- Log the items: total sugars = 35 + 12 = 47 g.
- Remaining vs limit = 50 − 47 = 3 g; teaspoons ≈ 47/4 = 11.75 tsp.
- FDA %DV = 100 × 47 / 50 = 94% DV.
FAQ
What’s the difference between added and free sugars?
“Added sugars” are added during processing (and include syrups/honey). “Free sugars” include added sugars plus those naturally present in honey, syrups, fruit juices and juice concentrates. Lactose in plain milk and intrinsic sugars in whole fruit are not counted as free sugars.
Which standard should I follow?
For general health, WHO <10% energy (or <5% for extra benefit) and the FDA 50 g DV are widely used. The AHA caps (36 g men/25 g women) are stricter and useful for cardiometabolic risk reduction. Choose the stricter one if you have weight, dental or metabolic goals.
Does the calculator count sugars in whole fruit?
No; WHO “free sugars” exclude intrinsic sugars in intact fruit and veg. Fruit juices are counted as free sugars.
How many grams are in a teaspoon?
About 4 grams per level teaspoon. We use 4 g/tsp in this tool.
What about children?
NHS guidance caps free sugars lower for children (e.g., 24 g for ages 7–10). This tool targets adults; consult pediatric guidance for kids.
Is “no added sugar” the same as “sugar free”?
No. “No added sugar” can still contain natural sugars (e.g., fruit juices). “Sugar free” in labeling often means <0.5 g per serving.
Formula (LaTeX) + variables + units
\text{Limit}_{g} = \frac{p \times E_{kcal}}{4}
\text{Limit}_{g} = \begin{cases}36 & \text{men}\\ 25 & \text{women}\end{cases}
\%\text{DV} = 100 \times \frac{\text{Your added sugars (g)}}{50}\, .
WHO % of energy limit: \[ \text{Limit}_{g} = \frac{p \times E_{kcal}}{4} \] where \(p\) is 0.10 (10%) or 0.05 (5%), and 1 g sugar ≈ 4 kcal. AHA absolute caps: \[ \text{Limit}_{g} = \begin{cases}36 & \text{men}\\ 25 & \text{women}\end{cases} \] FDA %DV shown on U.S. labels: \[ \%\text{DV} = 100 \times \frac{\text{Your added sugars (g)}}{50}\, .\]
- No variables provided in audit spec.
- NBK285525 — WHO Guideline (2015) — ncbi.nlm.nih.gov · Accessed 2026-01-19
https://www.ncbi.nlm.nih.gov/books/NBK285525/ - Home — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/ - Health & Fitness — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/health-fitness - Diet & Nutrition — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/subcategories/diet-nutrition - AHA: How much sugar is too much? — heart.org · Accessed 2026-01-19
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much - FDA Added Sugars — Nutrition Facts Label — fda.gov · Accessed 2026-01-19
https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label - NHS: Sugar facts — nhs.uk · Accessed 2026-01-19
https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/ - Calorie Deficit Calculator — calcdomain.com · Accessed 2026-01-19
https://calcdomain.com/calorie-deficit-calculator
Last code update: 2026-01-19
- Initial audit spec draft generated from HTML extraction (review required).
- Verify formulas match the calculator engine and convert any text-only formulas to LaTeX.
- Confirm sources are authoritative and relevant to the calculator methodology.