Daily Recommended Added Sugar Intake for Men
Most American men should consume no more than 150 calories per day from added sugars, which equals approximately 37.5 grams or 9 teaspoons daily. 1
Key Recommendation
The American Heart Association establishes this limit based on cardiovascular health outcomes, obesity prevention, and overall mortality reduction. 1 This represents half of the discretionary calorie allowance for most men and is designed to help achieve and maintain healthy weight while meeting essential nutrient needs. 1
Converting Calories to Grams
- 150 calories = approximately 37.5 grams = 9 teaspoons of added sugar per day 1
- This calculation is based on 4 calories per gram of sugar 1
- The recommendation varies slightly based on total daily energy expenditure, ranging from 5-9 teaspoons depending on calorie needs (1800-2400+ calories/day) 1
Important Distinctions
Added sugars vs. naturally occurring sugars: 1
- This limit applies only to added sugars (sugars and syrups added during processing, preparation, or at the table)
- It does NOT include naturally occurring sugars in whole fruits, vegetables, and milk products
- Common added sugars include white/brown sugar, high-fructose corn syrup, honey, molasses, and syrups 1
Clinical Context and Rationale
The recommendation is based on: 1
- Strong associations between excessive sugar intake and increased cardiovascular disease risk
- Links to obesity, metabolic abnormalities, and type 2 diabetes
- Evidence that sugar-sweetened beverages contribute to greater energy intake and higher body weight
- The need to prevent displacement of nutrient-dense foods from the diet
Primary sources of added sugars to limit: 1
- Soft drinks and sugar-sweetened beverages (the largest contributor)
- Desserts, candy, and sweetened cereals
- Fruit drinks with added sugars
Global Perspective
While the AHA recommends 150 calories (37.5g) for men, other organizations provide similar guidance: 2
- WHO recommends less than 10% of total energy from free sugars (ideally less than 5%)
- For a 2000-calorie diet, 10% equals 50g; 5% equals 25g
- The stricter WHO 5% recommendation aligns more closely with the AHA's guidance
Common Pitfall
Current consumption far exceeds recommendations: The average American adult male consumes approximately 25.4 teaspoons (approximately 102 grams or 407 calories) of added sugar daily—nearly 3 times the recommended limit. 1 This massive overconsumption directly contributes to the obesity and cardiovascular disease epidemics.