Sodium Intake Calculator
Compare your sodium intake to the daily limit.
Results update as you type.
This calculator provides estimates based on population research. Results are not medical advice. Consult a qualified healthcare provider before making health or nutrition decisions.
How it works
Sodium is essential in small amounts, but most people eat far more than they need, and this calculator shows where you stand. You enter your daily sodium intake in milligrams and whether you are salt-sensitive or have high blood pressure, and it returns the recommended limit, how many milligrams you are over or under, and your intake as a percent of the limit. Health authorities recommend that most adults keep sodium below 2,300 mg a day, roughly one teaspoon of salt, and that people with high blood pressure or greater salt sensitivity aim closer to 1,500 mg. Excess sodium raises blood pressure, which is a major risk factor for heart disease and stroke, so tracking intake is a practical step toward cardiovascular health. Most dietary sodium comes not from the salt shaker but from processed and restaurant foods, so reading nutrition labels is the best way to estimate your intake. A negative amount over means you are within the limit, which is the goal. Use this as a guide alongside label reading and, for medical conditions, the advice of your doctor. Reducing sodium gradually lets your taste adapt, and pairing it with more potassium-rich fruits and vegetables further supports healthy blood pressure. Enter your intake to see how it compares to the recommended limit.
Amount over = intake − limit (2,300 mg, or 1,500 mg if salt-sensitive)
The calculator compares your daily sodium intake to a recommended ceiling: 2,300 mg for most adults, or a stricter 1,500 mg for people who are salt-sensitive or have high blood pressure. The amount over is your intake minus that limit, and the percent of limit is your intake divided by the limit, times 100.
Source:American Heart Association sodium guidelines
We review all our tools from time to time to ensure accuracy.
Worked example
How to use this calculator
- 1
Enter your values
Enter daily sodium intake.
- 2
Adjust the options
Adjust salt-sensitive / hypertension? if they apply — sensible defaults are already set.
- 3
Read your result
Amount over the limit updates instantly as you type — no button to press.
Frequently asked questions
How much sodium should I have per day?
Most health authorities advise keeping sodium under 2,300 milligrams a day for adults, about one teaspoon of salt. People with high blood pressure, diabetes, kidney disease, or greater salt sensitivity are often advised to aim closer to 1,500 milligrams. The calculator compares your intake against whichever limit applies to you.
Where does most dietary sodium come from?
For most people, the majority of sodium comes from packaged, processed, and restaurant foods rather than the salt shaker at the table. Breads, cured meats, cheese, soups, sauces, and snack foods are common high-sodium sources. Reading nutrition labels and choosing lower-sodium options is the most effective way to reduce your total intake.
Why is too much sodium harmful?
Consuming excess sodium causes your body to retain more water, which raises blood volume and blood pressure. Sustained high blood pressure is a leading risk factor for heart attack, stroke, heart failure, and kidney disease. Lowering sodium is one of the most effective dietary changes for reducing blood pressure and protecting long-term heart health.
What does a negative 'amount over' mean?
A negative amount over means your sodium intake is below the recommended limit, which is a healthy result. For example, if your limit is 2,300 milligrams and you consume 2,000, the amount over is negative 300, showing you have 300 milligrams of headroom. Staying at or under the limit supports healthy blood pressure.
How can I lower my sodium intake?
Cook more meals at home, choose fresh or frozen vegetables over canned, rinse canned beans, compare labels to pick lower-sodium products, and season with herbs, spices, citrus, and vinegar instead of salt. Reduce sodium gradually so your taste adapts, and eat more potassium-rich foods like fruits and vegetables, which help counter sodium's effect on blood pressure.