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Check your daily sodium intake with our easy Sodium Intake Calculator. Find out how much salt is safe and how to reduce sodium in your diet.
Sodium is a key mineral in your body. It helps balance fluids, supports nerves, and keeps muscles working. But too much sodium can cause high blood pressure and heart problems.
That’s why monitoring your sodium intake is crucial. We’ve built an easy-to-use Sodium Intake Calculator to help you track your daily sodium levels based on the food you eat.
Your body needs some sodium, but not too much. The ideal daily intake depends on your age, weight, and health condition.
Recommended Daily Sodium Intake
| Age Group | Daily Sodium Limit (mg) |
|---|---|
| Babies (0-6 months) | 120 mg |
| Babies (7-12 months) | 370 mg |
| Kids (1-3 years) | 800 mg |
| Kids (4-8 years) | 1,000 mg |
| Teens (9-18 years) | 1,500 mg |
| Adults (19-50 years) | 2,300 mg (ideal: 1,500 mg) |
| Adults (51+ years) | 1,500 mg |
| People with high blood pressure | 1,500 mg |
Sodium Intake by Weight
| Weight (kg) | Suggested Sodium Intake (mg/day) |
|---|---|
| 50 kg | 1,500 mg |
| 60 kg | 1,800 mg |
| 70 kg | 2,100 mg |
| 80 kg | 2,300 mg |
| 90 kg | 2,500 mg |
| 100 kg | 2,800 mg |
If you exercise a lot or sweat more, you may need extra sodium to replace what’s lost.
Our calculator makes it easy to check your sodium intake. Just follow these steps:
If your intake is too high, the calculator will give instant feedback and tips to help you reduce sodium.
Salt is made of sodium and chloride. To find out how much sodium is in salt, use this formula:
Sodium (mg) = Salt (g) × 393.4
Example Calculation:
Let’s say you eat 5 grams of salt daily.
5 × 393.4 = 1,967 mg of sodium
This means you’re already close to the 2,300 mg daily limit for healthy adults.
Sodium helps keep your muscles working properly. But how much do athletes need?
| Activity Level | Sodium Needed (mg/day) |
|---|---|
| Light exercise | 2,000 mg |
| Moderate exercise | 2,500 mg |
| Intense exercise | 3,000 mg |
If you’re sweating a lot, drinking water with electrolytes can help maintain balance.
Eating too much sodium can lead to:
Sodium is essential, but too much can harm your health. Our Sodium Intake Calculator helps you track and manage your daily intake.
If your sodium levels are too high, try cooking at home, reading food labels, and choosing low-sodium options.
Start tracking today and take control of your health!
1,500 mg of sodium equals about 3.8 grams of salt (less than a teaspoon).
Most adults should stay under 2,300 mg, but 1,500 mg is even better.
Signs include bloating, thirst, and high blood pressure. The best way to know is by tracking your intake with our calculator.
Yes, but limit it to 1,500 mg of sodium per day. Choose fresh foods over processed ones.
Yes! Too much sodium can cause water retention, making you feel bloated and heavier.