How much sugar per day on a 1400 calorie diet? Understanding the recommendations

October 15, 2025 •

4 min read

According to the World Health Organization (WHO), limiting free sugar intake to less than 10% of total daily energy provides health benefits. This article breaks down exactly how much sugar you can have per day on a 1400 calorie diet, explaining the recommendations and how to stick to them.

Quick Summary

International health guidelines recommend specific added sugar limits, which translate to a narrow window for added sugars on a 1400-calorie eating plan. Sticking to these limits requires understanding nutrition labels and identifying hidden sugars in common foods.

Key Points

DGA Recommendation: The Dietary Guidelines for Americans suggest limiting added sugar to less than 10% of total calories, which is 35g for a 1400-calorie diet.
Stricter WHO Goal: For added health benefits, the World Health Organization recommends a stricter limit of less than 5% of total calories, or 17.5g for a 1400-calorie diet.
AHA Limits: The American Heart Association recommends no more than 25g of added sugar for women and 36g for men, providing clear targets for a 1400-calorie plan.
Hidden Sugars are Common: Many everyday packaged foods, including savory items like sauces and dressings, contain hidden added sugars that contribute to your daily total.
Read Labels and Ingredients: To track your intake, always check the 'Added Sugars' line on the nutrition facts panel and look for different names of sugar in the ingredients list, such as syrups and ingredients ending in '-ose'.
Simple Swaps Reduce Intake: You can easily reduce sugar by drinking water instead of sugary beverages, sweetening foods with natural fruit, and cooking meals at home to control ingredients.

Navigating Added Sugar on a Calorie-Restricted Plan

Following a calorie-restricted diet, such as a 1400-calorie plan, requires careful attention to your nutritional intake to ensure you get all the necessary nutrients without excessive calories from less healthy sources. One of the primary culprits for empty calories is added sugar, which contributes to weight gain and increases the risk of chronic diseases like type 2 diabetes and heart disease. Determining the appropriate limit for added sugar is crucial for the success of your diet and overall health. Health organizations like the American Heart Association (AHA), the World Health Organization (WHO), and the Dietary Guidelines for Americans provide clear recommendations to guide you.

Added Sugar Guidelines for a 1400-Calorie Diet

Several prominent health organizations offer specific guidelines for added sugar intake, often based on a percentage of total daily calories. For a 1400-calorie diet, these translate into specific gram and teaspoon limits. A key point to remember is that 1 gram of sugar contains approximately 4 calories.

Dietary Guidelines for Americans (DGA) Recommendation

The DGA suggests that added sugars should make up less than 10% of your total daily calories. For a 1400-calorie diet, the calculation is straightforward:

Calculation: 1400 calories x 0.10 = 140 calories from added sugar.
Conversion to grams: 140 calories / 4 calories per gram = 35 grams of added sugar per day.
Teaspoons: Since one teaspoon of sugar is about 4 grams, this equals approximately 8.75 teaspoons.

World Health Organization (WHO) Guidelines

The WHO also recommends limiting free sugars to less than 10% of total energy intake. However, it goes a step further by suggesting a conditional recommendation for a further reduction to below 5% for additional health benefits, especially concerning the risk of noncommunicable diseases. This would result in a stricter limit for added sugar:

Calculation (5% limit): 1400 calories x 0.05 = 70 calories from free sugar.
Conversion to grams: 70 calories / 4 calories per gram = 17.5 grams of free sugar per day.
Teaspoons: This is equal to about 4.4 teaspoons.

American Heart Association (AHA) Limits

The AHA has long-standing recommendations for added sugar intake, distinguishing between men and women. The amounts are not based on total calories but are a fixed maximum:

Women: No more than 25 grams (100 calories) of added sugar per day. On a 1400-calorie diet, this falls well within the DGA's 10% recommendation.
Men: No more than 36 grams (150 calories) of added sugar per day. For men following a 1400-calorie diet for weight loss, this can be a higher, though still acceptable, limit.

A Comparison of Added Sugar Guidelines for a 1400-Calorie Diet


Guideline Body	Calorie Limit (kcal)	Gram Limit (g)	Teaspoon Limit	Notes for 1400-Calorie Diet
Dietary Guidelines for Americans (DGA)	< 140	< 35	< 8.75 tsp	Standard recommendation; aligns with 10% of daily calories.
World Health Organization (WHO)	< 70	< 17.5	< 4.4 tsp	Stricter goal for additional health benefits.
American Heart Association (AHA) (Women)	< 100	< 25	< 6 tsp	Fixed limit for women, regardless of calorie intake.
American Heart Association (AHA) (Men)	< 150	< 37.5	< 9.4 tsp	Fixed limit for men, can be slightly over 10% on this plan.

Uncovering Hidden Sugars: Reading the Fine Print

To stay within your daily limit, you must become adept at spotting hidden sugars in packaged foods. The U.S. Food and Drug Administration (FDA) has made this easier by requiring an “Added Sugars” line on nutrition labels. However, many products still disguise sugar under different names in the ingredients list.

Here are some names for sugar to look out for:

Syrups: Corn syrup, high-fructose corn syrup, maple syrup, rice syrup, agave nectar.
Juice concentrates: Fruit juice concentrates, fruit purees.
Words ending in "-ose": Sucrose, fructose, dextrose, maltose, glucose.
Other sweeteners: Honey, molasses, cane sugar.

Foods that may surprisingly contain added sugars include:

Condiments: Ketchup, barbecue sauce, salad dressings.
Sauces: Jarred pasta sauce, some canned soups.
Breakfast items: Instant oatmeal, granola, and many cereals.
Snacks: Many protein bars, granola bars, and dried fruits.
Dairy: Flavored yogurts, flavored milks.

Practical Tips for Reducing Added Sugar Intake

Reducing sugar doesn't mean sacrificing flavor. By making smart swaps, you can stay within your 1400-calorie plan's sugar budget and improve your overall diet.

Rethink Your Drinks: Swap sugary beverages like sodas, sweetened teas, and fruit juices for water, unsweetened iced tea, or sparkling water with a slice of lemon.
Sweeten with Fruit: Use fresh, frozen, or unsweetened dried fruit to add natural sweetness to oatmeal, cereal, or yogurt instead of adding sugar.
Cook at Home: By preparing your meals from scratch, you have complete control over the ingredients, allowing you to avoid the hidden sugars in pre-made sauces and marinades.
Compare Labels: When shopping for packaged foods like yogurt or canned fruit, compare the nutrition labels and choose the product with the lowest amount of added sugar.
Use Spices: Flavor your food with spices like cinnamon, nutmeg, and vanilla extract instead of relying on added sugar for sweetness.
Read the Ingredients List: The ingredients are listed in descending order by weight. If a form of sugar is near the top of the list, the food is high in added sugars.

Conclusion

For a 1400-calorie diet, a healthy limit for added sugar generally falls between 17.5 and 35 grams per day, depending on the guideline followed. The stricter 5% recommendation from the WHO (17.5g) is ideal for those seeking additional health benefits, while the DGA's 10% limit (35g) is a solid, achievable target. The AHA's specific recommendations for men and women also provide helpful benchmarks. The key to staying within these limits is to be a vigilant label reader, understanding the difference between natural and added sugars, and making mindful choices, especially concerning hidden sugars in seemingly healthy packaged foods. By prioritizing whole, unprocessed foods and using natural flavor enhancers, you can successfully manage your sugar intake while benefiting your overall health on a 1400-calorie diet.

To learn more about limiting sugar, visit the American Heart Association's guide to cutting down on sugar.

Frequently Asked Questions

Natural sugars are found in whole foods like fruits and milk, which also contain beneficial nutrients like fiber. Added sugars are sweeteners and syrups put into processed foods and drinks during manufacturing or preparation and offer little to no nutritional value.

For a 1400-calorie diet, you can follow the Dietary Guidelines for Americans' advice of limiting added sugar to under 10% of your total calories. This means no more than 140 calories from added sugar, which equals 35 grams (since there are 4 calories per gram).

The AHA recommends fixed maximums for added sugar: 25 grams for women and 36 grams for men, regardless of total calorie intake. These limits serve as excellent targets for a 1400-calorie diet.

Beyond 'sugar,' look for terms like corn syrup, high-fructose corn syrup, honey, maple syrup, and any ingredients ending in '-ose,' such as sucrose, fructose, and dextrose.

Yes, whole fruits are recommended. The sugars found in whole fruit are natural and come packaged with fiber, vitamins, and minerals. The guidelines on free and added sugars do not apply to the natural sugars in whole fruits.

Under the 'Total Carbohydrates' section on a nutrition facts label, look for the 'Added Sugars' line, which lists the amount of added sugar per serving. You should also review the ingredients list for other names for sugar.

Start by reducing sugary drinks, choosing unsweetened versions of yogurt and cereal, and using natural sweeteners like fruit or spices. Cooking at home also gives you more control over your ingredients.