Sugar Intake Calculator
Added sugar in grams, teaspoons and % of calories.
Enter your values
Enter the added sugar in g/day.
Enter the daily calories in kcal.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Share of calories
- 10.9%
- Teaspoons per day
- 15
- 10% limit
- 55 g
- Excess over 10% limit
- 5 g
Quick answer
WHO advises keeping free sugars under 10% of calories, ideally under 5%. One teaspoon is about 4 g.
% of calories = sugar g x 4 / total calories
At a glance
| What it does | Added sugar in grams, teaspoons and % of calories. |
|---|---|
| Category | Health |
| Inputs needed | Added sugar, Daily calories |
| Main output | Share of calories |
| Formula | % of calories = sugar g x 4 / total calories |
| Cost | Free — no sign-up, no download |
How to use the Sugar Intake Calculator
- 1Read added sugar from nutrition labels, not total sugar.
- 2Enter your daily calorie intake.
- 3Target under 10%, and under 5% for extra benefit.
Inputs explained
- Added sugar(g/day)
- Enter the added sugar in g/day.
- Daily calories(kcal)
- Enter the daily calories in kcal.
Worked example
Using the values the calculator loads with:
Inputs
- Added sugar60 g/day
- Daily calories2200 kcal
Results
- Share of calories10.9%
- Teaspoons per day15
- 10% limit55 g
- Excess over 10% limit5 g
Frequently asked questions
Does fruit count?
Whole fruit sugar is not a free sugar; juice and smoothies are.
Fastest cut?
Sugary drinks — they typically supply a third of added sugar intake.
What do I need to enter into the Sugar Intake Calculator?
Just 2 values: added sugar, daily calories. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Sugar Intake Calculator work out the answer?
WHO advises keeping free sugars under 10% of calories, ideally under 5%. One teaspoon is about 4 g. It applies the formula % of calories = sugar g x 4 / total calories and shows the working so you can check each step by hand.
Is the Sugar Intake Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.