Daily Sugar Limit Calculator
Estimate a daily added-sugar limit in grams and teaspoons from your age, sex and calorie target.
Your daily limit
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Your daily limit
— g added sugar
About — teaspoons
- General guideline
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- Calorie ceiling
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This is a general reference, not a diagnosis. A clinician decides what is right for you.
iPhone & iPad · Free
Track it in Sugar Tracker.
Sugar Tracker helps you record added sugar and see your daily total.
How the daily sugar limit is calculated
If you are asking how much sugar should i have a day, this calculator focuses on added sugar, not the naturally occurring sugar in whole fruit or milk. It uses the American Heart Association guideline for the selected age and sex, then checks it against the US Dietary Guidelines and FDA ceiling of under 10% of daily calories.
Adults get a sex-specific general guideline: 36 grams for men or 25 grams for women. Children ages 2–18 use under 25 grams, while children under 2 should have no added sugar. When a calorie target applies, the result uses the lower of the general guideline and the calorie-based ceiling.
The teaspoon figure is a display conversion only. It uses 4 grams per teaspoon, so it is a practical approximation rather than a measurement of a particular product.
calorie ceiling = daily calories × 10% ÷ 4 g per teaspoon; personalized limit = lower of the applicable guideline and calorie ceiling A single estimate is not a diagnosis, and a clinician decides what is appropriate for an individual. Added-sugar guidance is a general reference; food labels can help you track it.
Daily sugar limit FAQ
How much added sugar should an adult have a day?
The source guideline lists no more than 36 g (9 tsp) per day for men and 25 g (6 tsp) for women. This calculator also checks the 10% of daily calories ceiling and shows the lower result.
Does this include sugar in fruit?
No. This tool is for added sugar. The source distinguishes added sugar from sugars naturally present in foods such as whole fruit and milk.
What is the limit for children?
The source lists under 25 g per day for children ages 2–18 and no added sugar for children under 2. The calculator applies the calorie ceiling for ages 2–18 when it is lower.
Why does my calorie target change the result?
The US Dietary Guidelines and FDA guidance says to keep added sugar under 10% of daily calories. A lower calorie target can therefore produce a lower ceiling than the general age-and-sex guideline.
How many teaspoons are in 25 grams of sugar?
Using the source conversion of 4 grams per teaspoon, 25 grams is 6.25 teaspoons. The conversion is approximate because actual products and spooning vary.