Added Sugar Intake Calculator

Your details

The AHA uses sex-specific limits: 25 g/day (6 tsp) for women, 36 g/day (9 tsp) for men.
Used in the Mifflin-St Jeor equation to estimate your daily calorie needs.
years
Your body weight, used in the TDEE calculation.
kg
Your height, used in the TDEE calculation.
cm
How physically active you are on most days.
Choose which guideline is shown as your primary limit. All three are displayed in the breakdown. The 10% figure is the basis of the FDA 50 g Daily Value on the Nutrition Facts label; the 2025-2030 Dietary Guidelines for Americans no longer set a percent-of-calories cap.
Your daily added sugar limit
25g

Grams of added sugar per day from the selected guideline

Limit in teaspoons6tsp
Limit in calories100kcal
Estimated TDEE2,124kcal/day
AHA limit25g
WHO / NHS limit (5%)26.5g
FDA Daily Value basis (10%)53.1g
AHA limit25
WHO / NHS 5%26.5
FDA DV 10%53.1
25 g
AHA (women)<25AHA (men)25-36WHO 5%36-50Above FDA Daily Value50+

Your daily added sugar limit is 25.0 g (6.0 tsp, 100 kcal).

  • Your American Heart Association daily limit is 25.0 g of added sugar (about 6.0 teaspoons).
  • Your estimated TDEE is 2124 kcal/day. Added sugar should stay well below that energy budget.
  • The strictest threshold across all major guidelines is 25.0 g/day. A can of regular soda (330 ml) contains roughly 35 g of added sugar - already over that limit.
  • Ten percent of your calories works out to 53.1 g/day - the basis of the FDA 50 g Daily Value on food labels. The current Dietary Guidelines for Americans (2025-2030) dropped that percentage cap and now say no amount of added sugar is recommended, with no single meal exceeding 10 g.

Next stepCheck labels for "added sugars" on the Nutrition Facts panel - aim to keep the daily total at or below your limit. Swapping sweetened drinks for water or unsweetened options is the highest-leverage single change most people can make.

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