By Zencalcy Editorial TeamLast reviewed About us
This calculator shows the gram and teaspoon amounts that correspond to the WHO free-sugar limits of under 10% and under 5% of daily calories. Free sugars include added sugars plus those naturally present in honey, syrups and fruit juice. The numbers are reference limits, not a recommended amount to eat.
WHO free-sugar limits in grams and teaspoons.
Sugar (g) at 10% = calories × 0.10 ÷ 4 Sugar (g) at 5% = calories × 0.05 ÷ 4 Teaspoons = grams ÷ 4
Sugar provides about 4 kcal per gram. The WHO suggests keeping free sugars below 10% of total energy and describes a further reduction below 5% as beneficial. These figures are population guidance, not an individual prescription.
| Symbol | Meaning |
|---|---|
| calories | Daily energy intake in kilocalories. |
| 10% limit | Upper free-sugar guide in grams at 10% of calories. |
| 5% limit | Stricter free-sugar guide in grams at 5% of calories. |
| teaspoons | Gram amount divided by 4 g per teaspoon. |
At 2000 kcal, the 10% limit is 2000 × 0.10 ÷ 4 = 50 g of free sugar, about 12.5 teaspoons. The stricter 5% limit is 2000 × 0.05 ÷ 4 = 25 g, about 6.3 teaspoons. A single sweetened drink can account for a large share of either figure.
Free sugars are singled out because they are easy to consume quickly, often in drinks and snacks that provide energy without much fibre or satiety. The 10% figure is a population upper limit intended to reduce dental caries and excess energy intake, while the 5% figure is framed as an additional benefit. Neither is a personal prescription, and a day above the line is not a health event. The practical work is in identifying where sugar comes from: sweetened beverages, breakfast cereals, flavoured yoghurts, sauces and baked goods are common sources that people do not always think of as sweets. Reading labels and cooking more meals from basic ingredients usually reduces free sugar without demanding a completely sugar-free diet.
Continue with the BMR Calculator (Mifflin-St Jeor), Harris-Benedict Calculator, or the Katch-McArdle Calculator — or browse more dietary tools and all health calculators.
Also see the Calorie Calculator, TDEE Calculator and the Macro Calculator.
The WHO term is free sugars: sugars added during manufacturing or preparation, plus sugars naturally present in honey, syrups, fruit juice and fruit juice concentrates. Sugars inside whole fruit and milk are not included in the free-sugar definition.
Energy and nutrient estimates are population guidance, not personal prescriptions. Actual needs vary with body composition, medical conditions, medication, pregnancy and activity. Values are rounded and should be discussed with a registered dietitian or clinician when used to plan treatment.
Reference material used to build and check this calculator:
Last reviewed: September 2026. See how we build and check every tool on the about page.
Content updated: September 2026