How Much Sodium Per Day for Men?
The Short Answer
1,500mg a day target. Under 2,300mg a day limit.
- Same for every adult man — 19, 41, 56, 65 or 80. The 2019 National Academies update removed the lower targets for older ages.
- 2,300mg sodium ≈ 5.8g salt ≈ 1 level teaspoon, counting all food, not just the shaker.
- 1,500mg ≈ 3.8g salt ≈ 2/3 teaspoon.
- The average US man eats about 4,000mg+ — nearly double the limit.
- Exceptions: heavy sweaters need more on hot or long training days; men with hypertension, kidney disease or heart failure follow their doctor's number.
Medical Disclaimer
These are population guidelines from the US National Academies, the US Dietary Guidelines, the American Heart Association, the WHO and the UK NHS. They are not a prescription. If you have heart failure, kidney or liver disease, or take diuretics, lithium or other drugs that affect sodium, your doctor's target overrides the figures on this page.
Sodium guidelines are not set separately for men and women. The numbers are the same; what differs is how far each group overshoots them. US women average roughly 2,900-3,000mg a day. US men average around 4,000mg or more, mainly because men eat more food in total, and almost every food carries some sodium. Around 70% of it arrives already in bread, processed meat, cheese, sauces and restaurant meals.
Daily Sodium for Men by Age
Current figures are the 2019 National Academies Dietary Reference Intakes (DRIs). The Adequate Intake (AI) is the amount that covers needs; it is what people mean by "sodium RDA", since sodium has no formal RDA. The Chronic Disease Risk Reduction intake (CDRR) is the level above which reducing intake lowers blood pressure and heart risk. There is no longer a Tolerable Upper Limit (UL) for sodium.
| Age (male) | Target (AI) | Cut back above (CDRR) | Salt at the limit | Teaspoons at the limit |
|---|---|---|---|---|
| 9-13 years | 1,200mg | 1,800mg | 4.6g | ~3/4 tsp |
| 14-18 years | 1,500mg | 2,300mg | 5.8g | ~1 tsp |
| 19-30 years | 1,500mg | 2,300mg | 5.8g | ~1 tsp |
| 31-50 years | 1,500mg | 2,300mg | 5.8g | ~1 tsp |
| 51-70 years | 1,500mg | 2,300mg | 5.8g | ~1 tsp |
| 71 and over | 1,500mg | 2,300mg | 5.8g | ~1 tsp |
If you have seen 1,300mg for men aged 51-70 or 1,200mg for men over 70, those are the 2004 values. They were retired in 2019 because the evidence did not support a separate, lower requirement for older adults. For the full chart including children and women, see sodium intake by age, and for how the DRI categories work, the sodium RDA guide.
Other Official Limits
| Source | Sodium per day | Salt per day |
|---|---|---|
| US Dietary Guidelines | Under 2,300mg | Under 5.8g |
| American Heart Association | Ideal 1,500mg or less | 3.8g |
| World Health Organization | Under 2,000mg | Under 5g |
| UK NHS | About 2,400mg max | 6g max |
Does Body Size or Weight Change the Number?
Not in the guidelines. A man who is 6'1" and 200lbs, or 93kg, gets the same 1,500mg target and 2,300mg limit as a man who is 5'7" and 150lbs. Sodium requirements are not calculated per kilogram, for three reasons:
- The kidneys adjust. Healthy kidneys can excrete large sodium loads or conserve almost all of it. Losses at rest, without heavy sweating, are small regardless of body size; the physiological minimum is only around 500mg a day.
- The limit is about blood pressure, not need. The 2,300mg CDRR is where higher intake starts to raise blood pressure and cardiovascular risk. A larger frame does not protect against that.
- Bigger men already eat more. A man eating 3,000 calories a day of a normal diet will take in more sodium than one eating 2,200, without trying. Larger men tend to overshoot more, not fall short.
The one factor that does raise a man's real requirement is sweat. That is covered below.
Men Over 50, 65 and 70
The target does not drop with age: men over 50, over 65 and over 70 are all at 1,500mg, with 2,300mg as the point to cut back from. Two things change in practice:
- Blood pressure becomes more salt-sensitive with age. Older men usually get more blood-pressure benefit from each milligram cut, which is why 1,500mg is the common clinical target for men over 50 with hypertension.
- The risk of going too low rises. Hyponatremia (low blood sodium) is more common in older adults, especially those taking thiazide diuretics or SSRIs, or drinking large volumes of fluid. Confusion, unsteadiness, falls and fatigue are warning signs. A man on a diuretic should not slash salt on his own initiative.
More detail for older adults is in sodium for seniors.
Worked Example: 56-Year-Old Man
Profile: 56, 5'11", 190lbs, office job, blood pressure 134/86, no medication.
- Guideline: 1,500mg target, under 2,300mg. With blood pressure already above normal, 1,500mg is the sensible aim.
- Typical day: two slices of toast (~350mg), a deli sandwich (~1,200mg), a handful of salted nuts (~100mg), a restaurant pasta dish (~1,800mg) — about 3,450mg before any table salt.
- Gap: roughly 1,150mg over the limit and nearly 2,000mg over the target.
- Biggest single fix: swapping the restaurant meal for a home-cooked one seasoned with 1/4 tsp salt (~580mg) brings the day to about 2,230mg — under the limit.
Blood Pressure and Heart Risk in Men
Men develop high blood pressure earlier than women on average, and before about age 65 a larger share of men than women have it. Sodium raises blood pressure by increasing fluid volume and stiffening arteries over time, and the effect is larger in men who are older, overweight, of Black ancestry, or already hypertensive. Lowering sodium toward 1,500mg is one of the most effective dietary changes for blood pressure, and it works better alongside more potassium from vegetables, fruit, beans and dairy. Not everyone responds equally; see salt and blood pressure for who is salt-sensitive, and is salt bad for you for the broader evidence.
Athletes, Manual Labour and Heavy Sweaters
Sweat is the main way a healthy man loses meaningful sodium. Average sweat contains about 900mg of sodium per litre, but the range between individuals is wide — roughly 200 to 1,800mg per litre. Men who leave white salt marks on clothing are usually at the high end.
| Sweat lost | Sodium lost at 900mg/L | At 1,800mg/L (salty sweater) |
|---|---|---|
| 1 litre (1 hour moderate exercise) | 900mg | 1,800mg |
| 2 litres (long run, hot gym session) | 1,800mg | 3,600mg |
| 4 litres (summer construction shift) | 3,600mg | 7,200mg |
| 6 litres (all-day labour in heat) | 5,400mg | 10,800mg |
Salt, Sodium, Grams and Teaspoons
Labels and guidelines mix salt and sodium. Salt is about 39% sodium: 1g of salt ≈ 393mg sodium, and sodium × 2.54 ≈ salt. One level teaspoon of table salt weighs about 6g and contains about 2,325mg of sodium.
| Sodium | Salt | Table salt |
|---|---|---|
| 500mg | 1.3g | ~1/5 tsp |
| 1,500mg (target) | 3.8g | ~2/3 tsp |
| 2,000mg (WHO limit) | 5.1g | ~7/8 tsp |
| 2,300mg (US limit) | 5.8g | ~1 tsp |
| 4,000mg (average US man) | 10.2g | ~1 3/4 tsp |
For other amounts, use the salt to sodium calculator.
Practical Ways Men Cut Sodium
- Check the sodium line on bread, deli meat, cheese, sauces and frozen meals — the main sources.
- Treat restaurant and takeaway meals as 1,500-2,500mg each unless the menu says otherwise.
- Watch portion size: a double serving is double the sodium.
- Raise potassium (vegetables, beans, potatoes, yoghurt) while lowering sodium.
- Track three normal days before deciding what to change.
FAQ: Sodium Intake for Men
How much sodium should a man have per day?
Aim for about 1,500mg of sodium a day and keep the total under 2,300mg. 2,300mg is roughly 5.8g of salt, or one level teaspoon. The average US man eats around 4,000mg a day, so most men need to cut by about 40%.
What is the sodium RDA for men?
Sodium has no RDA. The equivalent figure is the Adequate Intake (AI): 1,500mg a day for all men aged 14 and over. The Chronic Disease Risk Reduction intake is 2,300mg; above that, cutting back lowers blood pressure and cardiovascular risk.
How much sodium should a man over 50 or 65 have?
The same as a younger man: 1,500mg target, under 2,300mg. The 2019 National Academies update retired the older lower targets of 1,300mg for ages 51-70 and 1,200mg for 71+. Men over 65 with high blood pressure are usually advised to aim for about 1,500mg; men on diuretics should not cut sharply without their doctor, because of the risk of low blood sodium.
How much sodium can a 56-year-old man have?
A healthy 56-year-old man should aim for 1,500mg a day and stay under 2,300mg, about one level teaspoon of salt in total from all food. If he has high blood pressure, 1,500mg is the better target.
Does a bigger man (6'1", 200lbs or 93kg) need more sodium?
Not by guideline. The 1,500mg target and 2,300mg limit are not scaled by height or weight. A larger man burns more energy and usually eats more food, so he will tend to take in more sodium, but his kidneys conserve sodium just as efficiently. The figure that does change the number is sweat loss, not body size.
How much salt should a man eat per day in grams or teaspoons?
Under 5.8g of salt (1 level teaspoon) by US guidelines, ideally around 3.8g (about 2/3 teaspoon). The WHO limit is 5g of salt; the UK NHS limit is 6g. This counts all salt in food, not just what is added at the table.
Do men who sweat a lot need more sodium?
Yes. Sweat carries about 900mg of sodium per litre on average, with a range of roughly 200 to 1,800mg. A man losing 4 litres of sweat in a hot shift or long training day can lose 3,600mg, and that should be replaced on those days.
The Bottom Line
Men of every adult age should aim for 1,500mg of sodium a day and stay under 2,300mg — about one level teaspoon of salt from all sources. Age, height and weight do not change that number; heavy sweating does, and so does a medical diagnosis. Most men are not close to the limit: the average is around 4,000mg, and the excess comes mostly from packaged and restaurant food.