How Much Sodium Per Day? Daily Limits by Health Condition
Most people eat far more sodium than they realize. The WHO ceiling for a healthy adult is 2,300 mg a day — roughly one teaspoon of table salt — and drops to 1,500 mg if you have high blood pressure, chronic kidney disease, or diabetes. Athletes who sweat heavily may actually need more, up to 3,000 mg on intense training days. The challenge is that sodium hides everywhere: bread, deli meats, cheese, canned broths, sauces, and even bottled water. Without a personal reference number, reading nutrition labels is nearly useless. This calculator gives you that number: your recommended daily sodium ceiling in milligrams, calibrated to your specific health profile. Enter your actual intake to instantly see how far above or below your limit you are, and get a personalized interpretation to share with your doctor or dietitian. The result is an evidence-based guideline, not a medical prescription. Always consult a qualified healthcare professional for individual advice.
Healthy adults should consume no more than 2,300 mg of sodium per day (about 1 teaspoon of table salt, or 5.75 g). The limit drops to 1,500 mg/day for people with hypertension, chronic kidney disease, or diabetes. To convert: 1 gram of table salt = 400 mg of sodium (salt in grams = sodium in mg ÷ 400).
When to use this calculator
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Example: hypertension profile, current intake 2,200 mg/day
- Profile: hypertension / cardiovascular → limit = 1,500 mg/day (AHA 2021)
- Salt equivalent: 1,500 mg ÷ 400 = 3.75 g of table salt
- Declared current intake: 2,200 mg/day
- Excess over the limit: 2,200 − 1,500 = 700 mg/day
How it works
1 min readHow It's Calculated
The calculator applies the recommended daily sodium intake limits established by the WHO, the American Heart Association (AHA), and international clinical guidelines, adjusted for the user's health profile.
Sodium ↔ table salt conversion
Table salt (NaCl) is approximately 40% sodium by weight:
1 g of salt = 400 mg of sodium
1 mg of sodium = 0.0025 g of salt
salt (g) = sodium (mg) / 400Reference limits by health profile
| Profile | Max sodium (mg/day) | Equivalent salt (g) |
|---|---|---|
| Healthy adult | 2,300 | 5.75 |
| Hypertension / cardiovascular | 1,500 | 3.75 |
| Chronic kidney disease | 1,500 | 3.75 |
| Diabetes | 1,500 | 3.75 |
| Pregnancy (no hypertension) | 2,000 | 5.00 |
| Pregnancy with hypertension | 1,500 | 3.75 |
| Athlete (heavy sweating) | 3,000 | 7.50 |
| Older adult >65 years | 1,800 | 4.50 |
| Teenager (14–18 years) | 2,300 | 5.75 |
| Child (9–13 years) | 2,200 | 5.50 |
| Child (4–8 years) | 1,500 | 3.75 |
When you enter your current intake
Excess = current_intake (mg) − profile_limit (mg)
Percentage = (current_intake / limit) × 100Key sources:
Disclaimer: Results are for guidance only and do not replace professional medical advice. Do not use for diagnosis, treatment, or medication changes.
Frequently asked questions
What is the recommended daily sodium intake for a healthy adult?
The FDA and WHO recommend a maximum of 2,300 mg of sodium per day for healthy adults (about 5.75 g of table salt). The American Heart Association also endorses this upper limit, while noting that an ideal target of 1,500 mg would provide even greater cardiovascular benefit for most adults. The average American consumes around 3,400 mg/day — nearly 50% above the recommended ceiling.
Why is the limit lower for people with hypertension?
In people with high blood pressure, sodium has a direct impact on blood pressure: it promotes water retention, increasing the volume of blood the heart must pump. The American Heart Association (AHA) and the ACC/AHA 2017 hypertension guidelines recommend a limit of 1,500 mg/day for hypertension patients. The DASH-Sodium trial showed that reducing sodium from 3,300 mg to 1,500 mg/day lowered systolic blood pressure by 8–14 mmHg, an effect comparable to some first-line antihypertensive medications.
Do athletes need more sodium than the general recommendation?
Yes. During intense exercise, the body loses sodium through sweat at a rate of 500–2,000 mg per hour, depending on intensity, duration, and ambient temperature. The ACSM (American College of Sports Medicine) explicitly notes that the standard 1,500–2,300 mg/day limit does not apply to athletes with heavy sweating. Insufficient sodium in this group can cause hyponatremia (low blood sodium), with symptoms ranging from nausea and cramping to seizures in severe cases.
What is the recommended sodium intake during pregnancy?
The WHO does not recommend strict sodium restriction during uncomplicated pregnancy, as sodium is essential for fetal growth and the physiological expansion of blood volume. The general guideline is 2,000 mg/day. If gestational hypertension or pre-eclampsia risk is present, ACOG (American College of Obstetricians and Gynecologists) guidance supports a limit closer to 1,500 mg/day. Dietary changes during pregnancy should always be made in consultation with an obstetrician or registered dietitian.
How do I find the sodium content in my food?
Check the Nutrition Facts label — sodium is listed in milligrams per serving and per 100 g. Common reference values: one slice of white bread (30 g): 150–200 mg; two slices of deli ham (60 g): 600–800 mg; processed cheese slice (30 g): 200–350 mg; one cup of canned soup: 800–1,200 mg; one soy sauce tablespoon (15 ml): 800–1,000 mg. Bread, processed meats, and cheese are among the top sodium contributors in Western diets. Apps like Cronometer or MyFitnessPal can help track intake from food labels.
Can eating too little sodium be dangerous?
Yes. Sodium is an essential electrolyte for nerve function, muscle contraction, and fluid balance. Severe sodium deficiency (hyponatremia) can cause nausea, confusion, seizures, and in extreme cases, coma. This is rare on a normal diet but can occur in endurance athletes drinking large volumes of plain water without electrolyte replacement, or people following extreme low-sodium diets without medical supervision. The safe lower boundary for healthy adults is approximately 500 mg/day, though guidelines do not recommend dropping below 1,500 mg without medical indication.
Does medication for blood pressure eliminate the need to control sodium intake?
No. Antihypertensives (ACE inhibitors, ARBs, beta-blockers, diuretics) target specific physiological pathways but do not neutralize the blood-pressure-raising effect of a high-sodium diet. In fact, a high-sodium intake can reduce the efficacy of these medications, sometimes requiring higher doses or added drugs. Both the AHA and the European Society of Hypertension are explicit that sodium restriction is an integral component of hypertension management, not optional.
Is Himalayan pink salt or sea salt healthier than regular table salt?
From a sodium standpoint, no. All salt varieties contain approximately 38–40% sodium by weight. Pink Himalayan salt and unrefined sea salt contain trace amounts of other minerals (magnesium, potassium, calcium), but in quantities too small to have any meaningful nutritional impact. Health claims about these 'premium' salts are not supported by clinical evidence. What matters for cardiovascular health is the total daily sodium intake, not the mineral variety of the salt.
Do children have different sodium limits than adults?
Yes. According to the Dietary Reference Intakes (DRI) from the National Academies: ages 4–8 years: 1,500 mg/day; ages 9–13 years: 2,200 mg/day; ages 14–18 years: 2,300 mg/day (same as adults). Children's kidneys are less mature and their cardiovascular systems are more sensitive to sodium overload. Many processed foods marketed to children — cereals, crackers, frozen meals — are high in sodium relative to these lower limits.
How can I reduce sodium intake without making food taste bland?
The palate adapts within 4–8 weeks of a lower-salt diet — foods that tasted normal will start to taste pleasantly salty. Practical strategies: use lemon juice, vinegar, and citrus zest to amplify flavors; add fresh herbs (basil, rosemary, cilantro) and spices (paprika, cumin, turmeric); cook with fresh garlic and onion instead of processed garlic salt or onion powder; avoid bottled sauces, stock cubes, and ready-made seasonings; choose no-salt-added canned beans and vegetables. If using potassium-chloride salt substitutes, consult your doctor first if you have kidney disease or take ACE inhibitors.