Use 10.5.3 Formula to Know Your Sugar Levels ? Calculate by Yourself

Sugar is very essential for your body but excess consumption has many side effects like weight gain, diabetes, and many health-related problems. Here in this article, we will know about How Much Sugar is Safe in a Day? What is the 10.5.3 Formula? How to Use this Formula? To Know all These answers We will consider three categories for people - 

1. Who do  workout

2. Who do not do workout

3. Who has health-related issues like diabetes and hypertension etc. 

Note - We are not just talking about Kitchen sugar (artificial sugar) but we will consider all types of sugars (Glucose, Fructose, Sucrose, Lactose) whether they are present in fruits or milk (Natural Sugar). [Approximately 1glass of milk (Milk contains Lactose which is a natural sugar and we can't remove it) will provide 10-12 grams of sugar. 1 cup of fruit(Fruit contain Fructose which is natural sugar) will provide 10-12 grams of sugar, 1slice of bread (or any cereals)will provide 2-3 grams of sugar.]

Remember - 1g of sugar will provide 4kcal. 

Now, we will classify all the three category people -

1. For people who do Workout - Workout can be of any type like swimming, dancing, weightlifting, cardio, sports, or any kind of physical activity, they need to consume 10% of the daily calorie requirement. 

Suppose if a person consumes 2000kcal. in a day then 10% of 2000kcal. is 200kcal. and 1g of sugar will provide 4kcal. so, it is 50 g of sugar in a day. (Note - This is not only Kitchen sugar but overall sugar artificial +natural sugar ). 

2. For people Who do not do Workout- People who have a sedentary lifestyle and do not do any kind of physical activity can consume 5 % of the daily calorie requirement. 

Suppose if a person consumes 2000kcal. in a day then 5 % of 2000kcal. is 100 kcal. and 1g of sugar will provide 4kcal. so, it is 25 g of sugar in a day. (Note - This is not only Kitchen sugar but overall artificial +natural sugar). 

3. For people who have health-related problems - For people who have any kind of health-related issue like diabetes, hypertension, chronic diseases, they need to reduce their sugar level to 3% of the daily calorie requirement. 

Suppose if a person consumes 2000kcal. in a day then 3 % of 2000kcal. is 66 kcal. and 1g of sugar will provide 4kcal. so, it is 16 g of sugar in a day. (Note - This is not only Kitchen sugar but overall artificial +natural sugar)

Consuming sugar up to this limit is safe, But if we exceed this level then this may create a problem. Men can consume 1-2% More than this sugar percentage,  but more than this level is not advised to consume. 

5 Easy Tips to calculate Your Own Sugar level -

1. Know your Calorie Requirement, it depends upon your age, gender, and physical activity level. 

2. Know in which category you fall in, Workout, Not- workout, or health-related disorder

3. If You are in the workout category then take 10 %, Not workout 5%, or health-related problem 3 %. This is how the 10.5.3 Formula works. 

4. If you are men then you can take 1-2% Extra. 

5. Calculate your Daily Sugar level.