Sodium (Salt) Intake Calculator
Written by Thierno Sadou Diallo, formula verified per our methodology • Last checked on 9/8/2026
The WHO recommends not exceeding 5 g of salt per day (about 2 g of sodium). With 8 g of salt consumed, you reach 160% of this limit, or 3,200 mg of sodium.
Explanation
Sodium is a mineral essential to fluid balance and nerve impulse transmission, but prolonged excess is associated with an increased risk of high blood pressure and cardiovascular disease. The World Health Organization recommends that adults consume less than 2 g of sodium per day, equivalent to less than 5 g of salt (sodium chloride) — the WHO itself uses a conversion factor of 2.5 between the two (5 g of salt ÷ 2.5 = 2 g of sodium). In most countries, actual consumption far exceeds this limit, often around double, mainly because of the salt already present in processed and industrial foods (bread, cold cuts, ready meals, cheese, salty snacks) rather than salt added voluntarily at the table or while cooking, which generally represents only a minor share of total intake. This is why reducing salt intake is more about food choices (reading labels, favoring unprocessed products) than simply salting dishes less. This calculator gives an estimate based on a declared amount of salt; for a more complete estimate of hydration and nutritional needs, see our water intake calculator; for blood pressure itself, our blood pressure calculator.
Example: 8 g of salt consumed
Inputs
Salt consumed: 8 g.
Calculation
Sodium equivalent = 8 × 400 = 3,200 mg. WHO limit percentage = (8 ÷ 5) × 100 = 160%.
Result
This consumption represents 160% of the WHO-recommended limit, or 3,200 mg of sodium.
Frequently asked questions
Why talk about salt and sodium at the same time?
Because they are two ways of measuring the same thing, but official recommendations and food labels sometimes use one, sometimes the other. Salt (sodium chloride) contains about 40% sodium by mass; the WHO simplifies this relationship with a conversion factor of 2.5 (5 g of salt equals 2 g of sodium), which this calculator uses directly.
Where does most of the salt I actually consume come from?
In most Western countries, the salt already present in processed and industrial foods (bread, cold cuts, ready meals, cheese, sauces, salty snacks) accounts for the majority of total intake, often well ahead of salt added voluntarily while cooking or at the table. Reducing consumption is therefore mainly about food choices and reading labels, more than simply salting dishes less.
Does this calculation apply the same way to everyone?
The 5 g/day limit is a general recommendation for healthy adults. Certain medical conditions (already diagnosed hypertension, kidney or heart failure) may warrant an even lower target, set by a healthcare professional. Conversely, sodium needs differ in children and should be adjusted to their energy needs, not simply to this adult limit.