0 g/day max added sugar (<10% of calories)
—
Ideal limit (<5% of calories)
—
AHA daily limit (men 36 g / women 25 g)
—
Maintenance calories
—
10% limit in teaspoons
These are limits for added (free) sugars, not the natural sugars in whole fruit, vegetables and milk. The WHO recommends keeping free sugars under 10% of daily calories (ideally under 5%); 1 teaspoon ≈ 4 g of sugar at 4 kcal per gram. Calories are estimated with Mifflin-St Jeor × your activity level.
Frequently Asked Questions
How much sugar per day is okay?
For added (free) sugars, the WHO recommends staying under 10% of your daily calories, and ideally under 5%. The American Heart Association suggests a maximum of about 36 g (9 tsp) for men and 25 g (6 tsp) for women.
How is the sugar limit calculated?
We estimate your daily calorie needs with the Mifflin-St Jeor BMR equation × an activity factor, then take 10% (and 5%) of those calories and divide by 4 kcal/g to get grams of added sugar.
Does this include the sugar in fruit?
No. These limits apply to added or free sugars — those put into food and drink, plus sugars in syrups and juices. The natural sugars in whole fruit, vegetables and plain milk are not counted.
Work out your recommended daily limit for added (free) sugars, based on your estimated calorie needs and WHO/AHA guidance.