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If you are on a standard 2,000-calorie diet, this means that you should be eating no more than 500 calories from sugar, or 125 grams. Like all carbohydrates, sugar contains 4 calories per gram. The USDA recommendations are lower than the IOM's.
It's best to concentrate on the number of carbohydrate grams you eat at each meal or snack, not just your daily total. Typically, women can eat about 45 grams of carbohydrate or more at each meal. Men, because of their larger size, may achieve normal blood glucose values with 60 or more grams of carbohydrate per meal. It's important to spread your carbohydrate intake over your day.