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Sodium Intake Calculator

Calculate your recommended daily sodium limit based on age, sex, weight, exercise frequency and health condition. Results in mg per day, based on AHA guidelines. Supports kg and lbs.

Sodium Intake Calculator

Result in mg/day

Unit System
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Max Sodium / Day

Sodium needs vary greatly by individual. Athletes lose large amounts through sweat and may need 2,000–5,000 mg/day, while those with hypertension or heart disease are often advised to stay well below 1,500 mg/day. This calculator accounts for your specific situation to give a personalised recommendation grounded in current evidence.

Recommended Daily Sodium by Condition

Condition / GroupRecommended Sodium (mg/day)Source
Healthy adults (general)< 2,300 mgAHA, Dietary Guidelines
Optimal health target1,500 mgAHA ideal
High blood pressure< 1,500 mgAHA / JNC guidelines
Heart disease / CHF1,000–1,500 mgCardiology guidelines
Kidney disease (CKD)< 2,000 mgKDOQI guidelines
Endurance athletes (heavy sweat)2,000–5,000 mgSports nutrition consensus
Hot climate workers3,000–5,000 mgOccupational health guidelines

Sodium and Athletic Performance

Sodium is the primary electrolyte in sweat. During intense exercise — especially in hot conditions — athletes can lose 500–2,000 mg of sodium per hour. Insufficient sodium replacement leads to hyponatremia (dangerously low blood sodium), causing symptoms ranging from nausea and headache to seizures in severe cases. Marathon runners and Ironman triathletes are particularly susceptible. Conversely, sedentary individuals or those with hypertension should actively minimise processed food intake to stay within the 1,500–2,300 mg target. The average American consumes approximately 3,400 mg/day — nearly 50% above guidelines.

Frequently Asked Questions

AHA recommends less than 2,300 mg/day for healthy adults, with an ideal of 1,500 mg/day. The average American consumes ~3,400 mg/day. People with high blood pressure, heart disease, or kidney disease are typically advised to stay below 1,500 mg. Athletes in heavy training may need up to 5,000 mg on particularly hard training days to replace sweat losses.
Excess sodium causes fluid retention, which increases blood volume and raises blood pressure. About 50% of people with hypertension are salt-sensitive — meaning their blood pressure directly responds to sodium intake. Reducing sodium intake from 3,400 to 1,500 mg/day has been shown to lower systolic blood pressure by 5–8 mmHg in controlled studies.
Yes. Athletes lose 500–2,000 mg of sodium per hour of intense exercise through sweat. Without adequate replacement, blood sodium drops, increasing the risk of muscle cramps, hyponatremia, reduced performance, and headache. Endurance athletes should use electrolyte drinks, gels, or salt tabs during sessions exceeding 90 minutes. Post-exercise, salted food and electrolyte drinks help restore balance.
Top sodium sources: processed meats (salami, bacon: 600–1500 mg/100g), canned soups (800–1200 mg/can), bread (150–200 mg/slice), fast food burgers (1000–2000 mg/meal), soy sauce (900 mg/tablespoon), pizza (600–900 mg/slice), and condiments. Cooking from scratch with fresh ingredients and minimising processed foods is the most effective way to reduce sodium intake.

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