Comprehensive Calculator Guide
The World Health Organization recommends keeping free sugars below 10% of daily calories, and ideally below 5%. On 2,000 kcal that is at most 50 g, about 12.5 teaspoons, with 25 g as the better target. Enter your calories to get your limits in grams and teaspoons.
What counts as free sugar
Free sugars are those added to food and drink, plus the sugar naturally present in honey, syrups and fruit juices. Sugar inside whole fruit, vegetables and milk does not count.
Soft drinks, energy drinks and sweetened coffees are the biggest sources; a single can may approach the whole daily limit. Check labels for added sugars.
How to Use
- 01Enter your daily calories, or 2,000.
- 02Read the upper limit in grams and teaspoons.
- 03See the better 5% target.
Formula Used
Limit = calories × 10% ÷ 4 kcal per gram | 1 tsp ≈ 4 gPractical Examples
Example 1
2,000 kcal: 50 g (12.5 tsp), better 25 g.
Example 2
2,500 kcal: 62.5 g, better 31.3 g.
Important Tips
- Swap sweet drinks for water or unsweetened tea.
Common Mistakes to Avoid
- Treating fruit juice as sugar-free.
Frequently Asked Questions
- How much sugar a day is OK?
- Under 10% of calories, ideally under 5%.
- Does fruit count?
- Whole fruit does not; juice does.
- Is honey better here?
- Honey counts as free sugar too.