Macronutrient Calculator
Carbohydrate, fat and protein ranges in grams for your daily calories.
Free Sugar Limit Calculator
WHO limits for free (added) sugars in grams and teaspoons for your calorie intake.
Your result will appear here
Enter your measurements, then press Calculate.
Methodology
WHO sugars guideline (2015)
grams = kcal × 10% (or 5%) ÷ 4 kcal/g
WHO strongly recommends keeping free sugars below 10% of total energy, and conditionally recommends below 5% for further benefit. Free sugars include sugar added to food and drinks plus sugars in honey, syrups and fruit juices.
- Who it is for
- Adults and children over 2.
- Version
- 1.0.0
Worked example: how to calculate sugar limit
Inputs
- Daily energy intake
- 2,000 kcal/day
Result
- Limit: less than 10% of energy
- 50 g/day
- Further benefit: below 5% of energy
- 25 g/day
- 10% limit in teaspoons (4 g each)
- 13
Calculation:
2000×0.10/4 = 50 g
An illustration with sample values, worked out with the same method the tool above uses.
Limitations
- Sugars naturally present in whole fruit, vegetables and milk are not counted.
References
- World Health Organization. Guideline: sugars intake for adults and children. Geneva: WHO; 2015. https://www.who.int/publications/i/item/9789241549028
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