Added Sugar Intake Calculator
Determine how much added sugar you should consume per day according to American Heart Association recommendations. Enter your daily calorie intake and choose a guideline category.
Estimate your typical daily calorie intake. You can use your maintenance calories or dietary plan target.
Use the category that best represents your guideline or consult your clinician.
Daily Added Sugar Recommendation
Teaspoons
6 tsp
Grams
25 g
% of daily calories
5.0%
AHA recommendation: Women ≤ 6 tsp (25 g), Men ≤ 9 tsp (36 g).
How to Use This Calculator
Estimate total calories
Use your daily goal or maintenance calories—online TDEE calculators or nutrition labels can help you estimate this number.
Select your guideline
Choose either the women or men guideline recommended by the American Heart Association. Adjust if a clinician provides a different target.
Review the results
The calculator shows the daily added sugar limit in teaspoons, grams, and as a percentage of total calories. Track your intake using nutrition labels or apps.
Formula
Added Sugar Limit (g) = 4 g × Teaspoon limit
- Women: ≤ 6 teaspoons (25 g) ≈ 100 kcal from added sugar.
- Men: ≤ 9 teaspoons (36 g) ≈ 150 kcal from added sugar.
- Percentage of calories = (Sugar calories ÷ Total calories) × 100.
Full Description
Added sugars include table sugar, syrups, and sweeteners added during processing or preparation. Excess added sugar intake links to weight gain, type 2 diabetes, fatty liver disease, and cardiovascular disease. The American Heart Association recommends capping added sugar at 6 teaspoons per day for women (25 g) and 9 teaspoons for men (36 g).
Monitor beverage intake, packaged snacks, and condiments—major sources of hidden sugars. Use this calculator as a quick reference while adjusting meal planning, but consult registered dietitians or clinicians for individualized targets.
Frequently Asked Questions
What counts as added sugar?
Added sugar includes sugars added during processing or preparation (table sugar, honey, syrups). Naturally occurring sugar in fruit or milk is not counted.
Can I customize the guideline?
Yes. If your healthcare provider recommends a different limit, adjust the calculations manually or tailor the calorie input accordingly.
How do I track added sugar intake?
Check nutrition labels under “Added Sugars.” Food logging apps can also sum your daily intake.
What happens if I exceed the limit occasionally?
Occasional indulgence is fine. Focus on long-term averages and overall diet quality.