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Recommended Sugar Intake:
For weight loss, limit added sugar to <50g per day
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The Sugar Per Day Calculator For Weight Loss helps determine your optimal daily sugar intake based on your personal metrics and activity level to support healthy weight management.
The calculator uses your weight, height, age, gender, and activity level to estimate your Total Daily Energy Expenditure (TDEE), then calculates the maximum recommended sugar intake for weight loss:
Maximum Sugar = Minimum(50g, 10% of total daily calories ÷ 4)
Where:
Details: Reducing sugar intake is crucial for weight loss as it helps control calorie intake, reduces insulin spikes, decreases fat storage, and helps manage cravings and appetite.
Tips: Enter your accurate weight in kg, height in cm, age in years, select your gender and activity level. For best weight loss results, aim to stay below the recommended sugar limit.
Q1: Why limit sugar to 50g or less for weight loss?
A: Keeping added sugar below 50g daily helps create a calorie deficit, reduces empty calories, and helps regulate blood sugar levels that contribute to fat storage.
Q2: Does this include natural sugars from fruits?
A: No, this recommendation applies to added sugars. Natural sugars in whole fruits and vegetables are not counted toward this limit as they come with fiber and nutrients.
Q3: What are common sources of added sugar?
A: Sodas, sweets, baked goods, processed foods, sugary cereals, flavored yogurts, and many condiments like ketchup and salad dressings.
Q4: How quickly will I see results from reducing sugar?
A: Most people notice reduced bloating within days, improved energy within a week, and measurable weight loss within 2-4 weeks of consistently limiting sugar intake.
Q5: Are sugar substitutes recommended for weight loss?
A: While sugar substitutes can help reduce calories, they may maintain sugar cravings. Whole foods and natural sweeteners like stevia in moderation are better options.