Sugar Guide

Click here to download a pdf version of's Sugar Guide

Explanation of the various sections of the Sugar Guide.

Weight (lbs) Range of Sugar Intake(g)
150 54 - 83
160 58 - 89
170 61 - 94

For weights from 40 - 300 lbs, click here.

It is very important to note that the ranges given in the section called Maximum Sugar Intake Guide are just that, guidelines. They are ranges and estimates that are very useful when used properly and kept in perspective.  People are different and there is no one diet or one exercise program that will fit everyone's specific needs or body types. The way this information is meant to be used is to see where the ranges are for your weight, do a quick but accurate and thorough summary of your actual sugar intake. If you find that you are exceeding the range that is recommended for your weight, then a real good place to start on your path to success is to get your actual sugar intake in line with the recommended range.

Low end of range is on a rest day; high end of range is for days with intense exercise 2 hours+ in length.

This is for OVERALL sugar intake and ALL sugar should be from a natural, whole, unprocessed source.

What to do?!?!

If the food is in a can, box, or jar, CHECK THE INGREDIENTS!

If all the ingredients of the food you are about to eat were not around 1,000 years ago, DON'T EAT IT!

If you can't pronounce an ingredient, DON'T EAT IT!

The What to Do section is designed to address the largest problem as it comes to eating right.  That problem is packaged goods.  To put it very simply, you should only ever eat a food that was picked or slaughtered, if you did that you would eat perfectly.  The problem with that is that it isn't very convenient and it certainly isn't very fun.  Food is fun, flavors and textures and all sorts of wonderful sensations are available through food.  It is also not very realistic given how we operate these days to try be able to remove all packaged goods from our lives.  The 3 sayings under the What to do?!?! section are designed to help us think about  what we are doing, and how we can improve the food we eat.

Simply put, if a food is in a can, box, or jar it is your obligation to your own health to look at the ingredients.  Not all food that comes packaged is bad for us, but we must look at the ingredients to know for sure.  Once you are looking at the ingredients you then ask yourself the next two questions.  "Were are all of these ingredients around 1,000 years ago?" and "Can I pronounce all of these ingredients?"  You should be able to say YES to both of those questions at least 80% of the time.  If you do, you will naturally eat better, feel better, and perform better.

Item Serving Size Sugar (g)
* Orange 1 medium 12
Coca-Cola 12 oz 40
Orange Juice 12 oz 33
Pop Tarts 2 pastries 32

The list of foods on the Sugar Guide were chosen because they are commonly used, commonly misunderstood, and at times purposefully misleading. You will notice there are food items that are marked with an *. These foods are listed as reminders of where we should be getting our sugars from. Sugar in these foods are from natural, whole, unprocessed sources. Whole food sources do not rob your body of vitamins and minerals. Whole foods are ALWAYS the preferred choice!

The Serving Size section should be looked at carefully. The Nutritional Label for Pop-Tarts lists the Sugars at 16-18 g depending on the flavor. They also list the serving size as 1. I will bet that the vast majority of people eat both Pop-Tarts in a package, so be sure to double that sugar content.

A food of common misunderstanding are fruit juices. The sugar content of a glass of juice is right in line with the sugar content of a soda. The best juice to drink is freshly squeezed, from the fruit into your glass, with no intermediary.

Know what you are putting into your body!

Artificial Sweeteners

A quick note on artificial sweeteners, and I do mean quick because there is very little to say on the topic.  Here it is, THERE IS NO SUCH THING AS A HEALTHY ARTIFICIAL SWEETENER!  Replacing sugar with artificial sweeteners does not make the food or drink healthier.

Don't forget to download your copy of the Sugar Guide.

Additional Resources

Replacing Refined Sugars