Sugary Drinks Calculator
Calculate your sugar intake from soda, juice, or energy drinks. Compare it against WHO guidelines or see the total volume fill up hot tubs.
Size My Sugary Drinks
330mL can: 140 kcal, 39g sugar (156% WHO RDA), e.g. Cola, Sprite
World Health Organization RDA for Sugar
Your Habit Scale
| Assessment | Your Consumption vs. Guideline |
|---|---|
| Your Soda Can Per Day | 2 |
| The Soda Can RDA per Day | 0.64 |
| Your Consumption vs. Guideline | +212.0% |
How It's Calculated
- 1. Your input: 2 Soda Can per day. This is equivalent to an average of 78.0g of sugar per day.
- 2. The World Health Organization (WHO) recommended daily allowance (RDA) for free sugars is 25g.
- 3. The percentage difference is calculated as: ((Your Daily Intake - RDA) / RDA) × 100%.
Why It's Important
The World Health Organization (WHO) recommends limiting daily "free sugar" intake to just 25 grams for optimal health. Based on your current habit, your average daily consumption is +212.0%% above this crucial guideline.
Why is this important? Exceeding the WHO's sugar recommendation is linked to a higher risk of weight gain, type 2 diabetes, and dental cavities. This personalized comparison gives you a clear, data-driven look at how your treat consumption measures up against global health advice, empowering you to make more mindful choices for your well-being.
Do you need help with your habit? See our list of international helplines and resources.
The Science Behind It
Sugary beverages—from sodas and energy drinks to juices and iced teas—are a primary source of added sugars in many diets. This calculator helps you understand your consumption by translating it into total sugar, calories, and tangible comparisons, based on nutritional data and health guidelines.
1. Free Sugars and Health Risks
The sugars in these drinks are "free sugars," which are rapidly absorbed by the body. Unlike sugars in whole fruit, they lack fiber, leading to quick spikes in blood sugar and insulin. The World Health Organization (WHO) recommends limiting daily free sugar intake to just 25 grams to reduce the risk of obesity, type 2 diabetes, and dental cavities.
2. Fructose Metabolism and the Liver
Many sugary drinks are high in fructose (often from high-fructose corn syrup or sucrose). The liver is the primary site for fructose metabolism. When consumed in excess, especially in liquid form, fructose can overwhelm the liver, promoting the creation of fat (de novo lipogenesis). This contributes to elevated triglycerides and non-alcoholic fatty liver disease.
3. "Empty" Calories and Weight Gain
Liquid calories from sugary drinks are less satiating than calories from solid food. This means they often don't trigger the same fullness signals, making it easy to consume excess energy without realizing it. This contributes directly to a positive energy balance and weight gain over time.
4. Nutritional Data Accuracy
The calorie and sugar data for each beverage in this calculator are based on standard values from the USDA FoodData Central database. This ensures that the calculations for total calories, sugar grams, and RDA percentages are grounded in reliable, standardized nutritional information.
Sources:
- WHO Guideline: Sugars intake for adults and children. (2015)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central.
- Malik, V.S., Popkin, B.M., Bray, G.A., Després, J.-P., Willett, W.C. and Hu, F.B. (2010). Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes. Diabetes Care.
- Stanhope, K. L. (2016). Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences.