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Sugar Intake Calculator 2026
Add up the sugar in your day and compare it with AHA and WHO limits.
A sugar intake calculator is a tool that totals the added sugar in the foods and drinks you consume and compares it with published daily limits. The American Heart Association (AHA) suggests no more than 36g of added sugar per day for men and 25g for women, while the World Health Organization (WHO) recommends keeping free sugars below 10% of total energy.
Start Calculating ↓Your daily added sugar
WHO also recommends free sugars below 10% of total energy — about 50g on a 2,000 kcal diet.
About the Sugar Intake Calculator
Set the quantity of each sugary item you have in a day and watch the total build against your limit. One 12 oz cola alone contains about 39g of sugar — more than the full AHA daily limit for both men and women.
Sugar Intake Calculator: Key Facts to Know
- ✓ AHA limits: no more than 36g added sugar per day for men, 25g for women.
- ✓ WHO guideline: free sugars below 10% of total energy — about 50g on a 2,000 kcal diet, ideally below 5%.
- ✓ A 12 oz cola has about 39g sugar; an 8 oz orange juice about 22g.
- ✓ Added sugar appears as sucrose, glucose syrup, honey, agave and fruit-juice concentrate on labels.
- ✓ Sugar in whole fruit is not counted as free sugar by WHO — fibre slows its absorption.
Results from the Sugar Intake Calculator are estimates for general educational use on Smoothie Nutrition Calculator. They are not medical or dietetic advice — for personal medical nutrition questions, including pregnancy, diabetes and clinical nutrition such as TPN, always work with your doctor or a registered dietitian.
Frequently Asked Questions
The AHA suggests a maximum of 36g of added sugar per day for men and 25g for women. WHO recommends free sugars stay below 10% of total calories.
Sugar Intake Calculator Guides & Articles
All 4 of our guides for this calculator — every one built on the same data as the tool above.
Sugar Intake Calculator 2026
A sugar intake calculator is a tool that totals the added sugar in the foods and drinks you consume and compares it with published daily limits. The American Heart Association (AHA) suggests no more than 36g of added sugar per day for men and 25g for women, while the World Health Organization (WHO) recommends keeping free sugars below 10% of total energy.
Read guide →
🍬Sugar Intake Calculator 2026 | Tips Mistakes
Most wrong results from the Sugar Intake Calculator come from input mistakes, not the maths. Here are the five that matter most — and the fix for each.
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🍬Sugar Intake Calculator 2026 | Deep Dive
Beyond the basics: the reference values, assumptions and limits behind the Sugar Intake Calculator, and how dietitians sanity-check its results.
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🍬Sugar Intake Calculator 2026 | Worked Examples
Numbers land differently in context. Three everyday scenarios run through the Sugar Intake Calculator, with the input that mattered most in each.
Read guide →
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Every calculator on Smoothie Nutrition Calculator works the same way — pick from the dropdowns and see live totals.