T
Hndy Tools

Sugar Intake Calculator

Track your daily sugar consumption and compare against WHO & AHA guidelines

Health
Nutrition
Diet

About This Tool

The Sugar Intake Calculator helps you log the foods and drinks you consume throughout the day and instantly see how your total sugar intake compares against the American Heart Association (AHA) and World Health Organization (WHO) recommended limits.

Sugar is present in obvious places like desserts and soft drinks, but also hides in foods you might not expect — pasta sauces, salad dressings, and granola bars. Understanding your daily intake is the first step toward healthier eating habits. Pair this tool with our Macronutrient Calculator to get a complete picture of your daily nutrition, or use the Glycemic Load Calculator to understand how specific foods affect your blood sugar levels.

All calculations happen 100% in your browser. No food data or personal health information is ever sent to any server. You can also track how caffeine interacts with your diet using our Caffeine Half-Life Calculator.

Frequently Asked Questions (FAQ)

How much sugar should I eat per day?
The American Heart Association (AHA) recommends no more than 36 g (9 tsp) for men, 25 g (6 tsp) for women, and 25 g for children of added sugar per day. The World Health Organization (WHO) recommends keeping free sugars below 10% of total energy intake (about 50 g), with an ideal target of less than 5% (about 25 g). Use our Macronutrient Calculator to plan overall daily nutrition.
What is the difference between added sugar and natural sugar?
Natural sugars are found in whole foods like fruits (fructose) and milk (lactose) and come packaged with fiber, vitamins, and minerals. Added sugars are sweeteners added during processing — such as sucrose, high-fructose corn syrup, and honey — that provide calories without significant nutritional value. Health guidelines primarily target added and free sugars.
Is fruit sugar bad for me?
Whole fruits contain natural sugar alongside fiber and nutrients that slow absorption and provide health benefits. Eating whole fruits is generally recommended. Fruit juices, however, lose much of the fiber and can cause rapid blood sugar spikes — similar to sweetened beverages. Our Glycemic Load Calculator can help you understand how different foods impact blood sugar.
What happens if I eat too much sugar?
Excessive sugar intake is linked to weight gain, type 2 diabetes, heart disease, tooth decay, and non-alcoholic fatty liver disease. Consistently exceeding recommended limits can increase inflammation and contribute to metabolic syndrome.
How do I reduce my sugar intake?
Start by reading nutrition labels to identify hidden sugars. Replace sugary drinks with water or unsweetened alternatives, choose whole fruits over juices, and cook meals at home using fresh ingredients. Gradually reducing sugar helps your taste buds adjust. Track your intake with our Daily Calorie Needs Calculator to stay within your overall nutrition goals.
Is my data safe?
Yes. All calculations happen entirely in your browser. No food data, health information, or personal details are sent to any server.

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