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Daily sugar intake calculator

Find your WHO free-sugar limit from your daily calorie intake.

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The Daily sugar intake calculator turns Daily calories (kcal) into Maximum sugar (10% of energy), Ideal sugar (5% of energy), instantly and for free. For instance, with Daily calories (kcal) = 2,000 it returns Maximum sugar (10% of energy) = 50 g and Ideal sugar (5% of energy) = 25 g.

How to use it

  1. Enter your values: Daily calories (kcal).
  2. Read the result instantly: Maximum sugar (10% of energy), Ideal sugar (5% of energy).

Frequently asked questions

What does the Daily sugar intake calculator actually compute?

It takes Daily calories (kcal) and derives Maximum sugar (10% of energy) and Ideal sugar (5% of energy) from them. The calculation is live as you type, so the result updates on every change.

What information do I need to provide?

A single value: Daily calories (kcal). Nothing else is required — no account, no file upload.

Can you show a worked example?

With Daily calories (kcal) = 2,000, the calculator returns Maximum sugar (10% of energy) = 50 g and Ideal sugar (5% of energy) = 25 g. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

What happens if I enter larger values?

It moves a lot. Using Daily calories (kcal) = 4,000 instead, Maximum sugar (10% of energy) goes from 50 g to 100 g — which is why it is worth testing a few scenarios rather than trusting a single figure.

What does it give for smaller values?

Scaled down to Daily calories (kcal) = 1,000, Maximum sugar (10% of energy) comes out at 25 g. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Planning meals against a target, checking whether a habit covers the recommended intake, and translating a label into what it means for the day.

What is the most common mistake?

Treating a daily target as a daily requirement. Reference intakes are population averages over time; a day above or below one means nothing on its own.

How accurate is it, and what are the limits?

Based on WHO free-sugar guidelines (10% of energy, ideally 5%), assuming 4 kcal per gram. Free sugars exclude those naturally present in whole fruit, vegetables and milk. General information, not medical advice.

What is the difference between the Daily sugar intake calculator and the Sodium intake calculator?

This one returns Maximum sugar (10% of energy) and Ideal sugar (5% of energy); the Sodium intake calculator returns Upper limit and Ideal limit. That is the whole difference — open the one whose figure you need.

Is there a tool for the next step?

Protein intake calculator is the closest one after this: Estimate your daily protein needs from your body weight and activity.

Further reading

All guides →
ExplainerHow Much Sugar Per Day Is Healthy?The WHO limit on free sugars, how to turn a percentage of calories into grams, and where hidden sugar comes from — with practical daily targets.ExplainerHow Much Fiber Per Day Do You Need?Daily fiber targets of 25 to 38 grams by sex and age, why fiber matters for digestion and heart health, and the best food sources to hit your goal.ExplainerHow Much Sodium Per Day Is Safe?The 2,300 mg FDA limit, the 1,500 mg ideal from the AHA, and why most sodium is hidden in packaged food — plus how to read labels and cut back.ExplainerHow Much Caffeine Is Safe Per Day?The 400 mg daily guideline for adults, how much caffeine is in coffee, tea, cola and energy drinks, and why sensitivity varies from person to person.ExplainerHow Many Calories Should You Eat Per Meal?How to split your daily calories across meals and snacks, with typical per-meal ranges and how to adjust them to your goals.ExplainerHow Much Water Should You Drink a Day?How much water you really need depends on your body weight, activity and climate — not a fixed "8 glasses". Here is how to estimate your daily target.