Provide your age (older adults often have lower limits).
Check hypertension, kidney disease, or athlete status if applicable.
Input your typical daily sodium intake from food labels and food tracking.
See your personal limit and gap in mg, %, and teaspoons of salt.
Most US adults consume 3,400+ mg/day — far above all recommended limits. Reducing sodium intake lowers blood pressure, especially in salt-sensitive individuals. The relationship between dietary sodium and cardiovascular events is well-established. Most dietary sodium comes from processed and restaurant foods, not the salt shaker.
FDA limit: 2,300 mg/day • AHA ideal: 1,500 mg/day • HTN/CKD: 1,500-2,000 mg/day
FDA: 2,300 mg/day general adult limit
AHA ideal: 1,500 mg/day for cardiovascular health
Hypertension/CKD: 1,500-2,000 mg/day
Average US adult eats 3,400+ mg/day — well above all limits
75% of dietary sodium comes from processed and restaurant foods, not the salt shaker
1 teaspoon of salt ≈ 2,300 mg sodium
Athletes may need slightly more sodium due to sweat losses
Sodium is an essential electrolyte that regulates fluid balance, nerve transmission, and muscle contraction, but most people consume far more than they need. The American Heart Association recommends no more than 2,300 mg per day — with an ideal limit of 1,500 mg for most adults — yet the average American intake exceeds 3,400 mg daily, with over 70% coming from processed and restaurant foods rather than the salt shaker. Excess sodium intake is strongly linked to hypertension (high blood pressure), which affects nearly half of US adults and is a leading risk factor for heart disease, stroke, and kidney disease. A 2019 meta-analysis in The BMJ found that reducing sodium intake by 1,000 mg per day lowered systolic blood pressure by an average of 5.8 mmHg in hypertensive individuals. However, sodium needs vary significantly based on activity level, climate, and health conditions — endurance athletes losing 900-1,800 mg of sodium per liter of sweat may need substantially more than sedentary individuals. Understanding your personal sodium requirements helps you make informed dietary choices that support cardiovascular health without unnecessary restriction.
It's not the salt shaker — it's the food industry. Processed foods, restaurant meals, breads, sauces, and even seemingly healthy items like canned soups and frozen meals are loaded with sodium for flavor and preservation. A single restaurant meal can easily contain 2,000-3,000 mg of sodium. The most effective way to cut sodium is to cook at home with whole ingredients, not to use less salt at the table.
Data sourced from trusted institutions
All formulas verified against official standards.