Find out how much sugar
you're really eating.
The 60-second quiz that reveals your daily intake.
The 60-second quiz that reveals your daily intake.
Ready to discover your sugar number?
pounds of processed sugar per year.
The American average. Up from 1 pound, 200 years ago.
Five questions about your daily habits.
Your intake and what it means for you.
A clear plan and early access to the app.
No more afternoon crashes. Balanced blood sugar means sustained focus all day.
Fewer nighttime glucose spikes disrupting your rest. Most people notice it within a week.
Less brain fog, more clarity. Your mind works better on stable fuel.
Within weeks, your body stops asking for sugar it doesn't need.
What's your number?
Nightcap helps you understand and reduce your processed sugar intake through personalized insights, daily tracking, and science-backed guidance.
You'll get a personalized sugar report with your estimated daily intake, what it means for your health, and a clear plan to start reducing.
We don't restrict calories or food groups. Nightcap focuses specifically on processed sugar — helping you see where it's hiding and supporting you as you cut back.
Yes. Your information is never sold or shared. Unsubscribe anytime.
Calculating your number...
Estimating daily intake...
Comparing to recommended limit...
Preparing your personalized report...
Your number
of processed sugar per day
At this level, your brain's reward system adapts to expect sugar regularly. That's why cravings feel so strong — it's biology, not willpower. The good news: it's reversible.
Your insulin is spiking roughly — times per day above baseline. Each spike affects energy, mood, and metabolism. Reducing sugar helps stabilize these cycles.
Blood sugar fluctuations can disrupt sleep quality — contributing to restless nights and groggy mornings. Lowering intake often improves sleep within the first week.
You're likely experiencing around — craving cycles per day. Each one peaks and passes in about 20 minutes. Knowing this makes them easier to ride out.
Here's what happens in your body when you start reducing processed sugar.
The Nightcap app tracks your progress and guides you through each phase of reducing sugar.
iOS · Free · No account required
Find out your daily sugar intake in 60 seconds. No signup required.
"Seeing my actual number — 94g a day — changed everything. I wasn't weak. I just didn't know where it was hiding."
—Sarah M.
"The 3pm crash, the brain fog — I thought it was just aging. Three weeks off processed sugar, all gone."
—David K.
"My husband thought he was fine because he doesn't eat candy. His bread, sauces, and protein bars? 72g a day."
—Michelle T.