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About this tool
Count the added sugar and calories in your daily tea and coffee habit, and see the yearly total against WHO free-sugar limits.
The Chai and Coffee Sugar Tracker adds up the free sugar in a day of tea and coffee by multiplying cups by teaspoons and converting at 4 g of sugar per level teaspoon and 4 kcal per gram. It separates the sugar from the milk and coffee calories, measures the total against the WHO free-sugar guideline of under 10% of energy, and scales the habit to a week, a month and a year. Built for people whose intake is not in the food they eat but in five cups of chai.
Open Chai and Coffee Sugar Tracker on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Base drink calories and added sugar are counted apart, so you can see which one is the problem.
Both the 10% ceiling and the 5% further-benefit level are computed for your own calorie intake.
Daily grams become kilograms a year, which is what makes a two-spoon habit visible.
It depends entirely on how many spoons go in. Two level teaspoons is 8 g of sugar and 32 kcal; a heaped spoon is closer to 6 g, so two heaped spoons is about 12 g. The tea and milk themselves add no free sugar, though milk contributes lactose and calories.
WHO advises keeping free sugars below 10% of total energy, which is 50 g or roughly 12 level teaspoons on a 2,000 kcal diet, and suggests a further drop below 5% (25 g, about 6 teaspoons) for extra benefit. That budget covers all added sugar, not just what goes in your cup.
It removes calories, which helps, but the effect is modest and gradual. Dropping one teaspoon from four cups a day is 16 g of sugar and 64 kcal, about 23,000 kcal over a year. The commonly quoted 7,700 kcal per kilogram of body fat oversimplifies real weight change, so treat the yearly figure as perspective rather than a prediction.
Jaggery still counts as a free sugar under WHO's definition and supplies a similar amount of energy per gram, so the total in the budget is essentially the same. It carries trace minerals that refined sugar does not, but the quantities are too small to change the calculation.
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