How to Use the Daily Sugar Intake Calculator
A coffee here, a snack there, a spoonful of sauce — each one looks small on its own, but add up everything you ate in a day and the total sugar is often much higher than expected. This calculator lets you enter sugar (g) separately for drinks, desserts/snacks, sauces/condiments, and other processed foods, then adds up your daily total and shows how it compares to the World Health Organization's recommended limit (25g) and upper limit (50g).
The WHO recommends keeping added ("free") sugar under 5% of total daily calories, roughly 25g for an adult, with 10% (about 50g) as the upper ceiling. Naturally occurring sugar in whole fruit and vegetables generally isn't counted toward this limit, so for an accurate result, focus on added sugar from drinks, snacks, and sauces. If your total comes in over the limit, an easy first step is swapping a sugary drink for water or unsweetened tea tomorrow.
Frequently Asked Questions
The World Health Organization recommends keeping daily free sugar intake under 5% of total calories, roughly 25g for an adult. The upper limit is 10% (about 50g) — 25g is the stronger recommendation for better health outcomes.
The WHO limit applies to free sugars added to drinks, snacks, and sauces — it generally does not include naturally occurring sugar in whole fruit and vegetables. This calculator is meant for tallying added sugar from drinks, snacks, and condiments.