SODIUM INTAKE
CALCULATOR
Calculate your recommended daily sodium intake based on your health status.
Your Health Profile
Your Sodium Targets
--
mg sodium / day
Equivalent in Salt (NaCl)--
Source--
Risk Level--
Advertisement
Ad space — paste AdSense code here
Sodium Intake Reference
Related Articles
Sodium and Health
Sodium is an essential mineral for fluid balance, nerve signaling, and muscle contraction — but most people consume far too much. The WHO recommends under 2,000mg (2g) of sodium per day for adults. The American Heart Association recommends under 2,300mg, with an ideal target of 1,500mg for people with cardiovascular risk. Average global sodium intake is approximately 4,000–4,500mg/day — double the recommended amount.
RM
Built by Ren Martin
Sports coach · 20+ years in fitness · Used this calculator personally
Frequently Asked Questions
How much sodium should I eat per day?
WHO recommends under 2,000mg/day; the American Heart Association recommends under 2,300mg for most adults, with 1,500mg ideal for those with hypertension, heart disease, or kidney disease. Very active individuals who sweat heavily may have higher needs due to electrolyte loss.
Does reducing sodium actually lower blood pressure?
For people with hypertension or sodium sensitivity, reducing sodium intake from typical Western levels (3,400mg/day) to under 2,300mg/day produces meaningful reductions in blood pressure — approximately 4–6 mmHg systolic in hypertensive individuals, according to meta-analyses. The effect is smaller in people with normal blood pressure. The WHO recommends under 2,000mg/day for adults to reduce cardiovascular risk at a population level.
Why does athletic performance sometimes require more sodium?
During prolonged exercise (over 60–90 minutes), significant sodium is lost through sweat — up to 1,500–2,500mg per hour in hot conditions. This sodium loss, if not replaced, can lead to hyponatremia — dangerously low blood sodium levels. Athletes training intensely for extended periods may need to exceed standard sodium recommendations on training days to maintain electrolyte balance and performance.
How much of our sodium comes from processed food?
Approximately 70–75% of dietary sodium comes from processed and restaurant foods — not the salt added at the table. The main culprits are bread, deli meats, canned soups, sauces, snack foods, and fast food. Reducing processed food consumption is the most impactful way to lower sodium intake.