Sugar Intake Calculator: Daily Sugar Limit
Enter your daily calories to see your sugar limit in grams and teaspoons. Add how much you eat now to see where you stand.
- Nothing you type is stored
- Free
- No signup
Ideal limit (5%)
25g/day
- Upper limit (10%)
- 50 g
- Ideal limit in teaspoons
- 6.3 tsp
An estimate for general information, not medical advice.
Counts sugar, gur, honey, syrups and juice; not sugar inside whole fruit or plain milk.
How to use
- Enter your daily calories.
- Optionally enter the added sugar you eat now, in grams.
- Read the ideal and upper limits.
Good to know
WHO guideline on sugars (2015): keep free sugars below 10% of energy, ideally below 5%. ICMR-NIN Dietary Guidelines for Indians (2024) advise sugar under 5% of total energy. Sugar gives 4 kcal per gram; one level teaspoon is about 4 g.
Free sugars are sugar, jaggery (gur), honey, syrups and fruit juice added to or found in foods and drinks. Sugar naturally inside whole fruit, vegetables and plain milk does not count.
Common sources in India: sweetened chai and coffee (2 tsp a cup adds up fast), mithai, packaged juices, soft drinks, biscuits and breakfast cereals. Check labels for "added sugars". People with diabetes should follow their doctor's advice.
Questions
How much sugar per day is safe?
Ideally under 5% of calories, about 25 g (6 teaspoons) on a 2,000 kcal diet, and never above 10% (50 g).
Is jaggery or honey better than sugar?
Not really. Both count as free sugars and should stay within the same limit.
How much sugar is in my chai?
Each level teaspoon is about 4 g. Three cups a day with 2 teaspoons each is 24 g, almost the whole ideal limit.
Does fruit count as sugar?
Whole fruit does not count. Fruit juice does.
Is my data stored?
No. Everything is calculated on your device.