What this calculator works out
This calculator compares your daily salt intake against a target, showing the difference per day and the cumulative excess or shortfall across a period.
The UK adult recommendation is no more than 6 g of salt a day. Average intakes sit above that, and most of the difference comes from food bought already made rather than from salt added at the table.
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Before you compare
- Check whether a label gives salt or sodium. They are not the same: salt = sodium × 2.5.
- The UK adult maximum is 6 g of salt a day, equivalent to about 2.4 g of sodium.
- Children need less, from 2 g a day for ages 1 to 3 up to 6 g from age 11.
- Include bread, cereals, sauces, processed meat and ready meals — these contribute far more than the salt cellar.
Sodium is the component that matters physiologically; salt is sodium chloride. Multiplying sodium by 2.5 gives the salt equivalent, so 1 g of sodium is 2.5 g of salt. Labels using sodium make products look lower in salt than they are, which is why UK labelling now generally uses salt.
How this calculator works
A comparison expressed three ways:
Share of target = intake ÷ target × 100
Per day = intake − target
Over the period = (intake − target) × days
Salt (g) = sodium (g) × 2.5The target is editable so you can use the figure appropriate to a child's age, or one given by a clinician — people with high blood pressure or kidney conditions are sometimes advised to aim lower than 6 g.
Worked example: 8 g against a 6 g target
Using the default figures — 8 g a day against a 6 g target, over 7 days:
- Share of target: 133%
- Per day: 2 g above
- Over 7 days: 14 g above
Two grams a day is roughly a third of a teaspoon, which sounds trivial — and amounts to more than two full teaspoons of excess salt across a week. Because around three quarters of dietary salt is already in shop-bought food, the practical route to closing that gap is choosing lower-salt versions of things you already buy rather than seasoning less at the table.
Common mistakes
- Confusing salt with sodium. Multiply sodium by 2.5 to get the salt figure.
- Focusing on the salt cellar. It accounts for a small share of typical intake.
- Overlooking bread and cereals. They contribute substantially because of how much is eaten, not because they taste salty.
- Assuming sea salt or pink salt is lower. Chemically they are almost the same; the sodium content is comparable.
- Using adult targets for children. Recommendations are considerably lower and rise with age.
Frequently asked questions
Why does salt intake matter?
Higher salt intakes raise blood pressure, and raised blood pressure is a major risk factor for stroke and heart disease. Reducing population salt intake is one of the more cost-effective public health measures available, which is why UK reformulation targets have focused on it for two decades.
Where does the salt in my diet come from?
Around three quarters comes from processed and prepared food rather than cooking or table salt. Bread, breakfast cereals, cheese, bacon and ham, sauces, soups, ready meals and takeaways are the main contributors. Bread in particular contributes a lot simply because of how much of it is eaten.
Are salt substitutes a good idea?
Potassium-based substitutes reduce sodium and can be helpful, but they are not suitable for everyone — people with kidney disease, and those taking certain blood pressure medicines, may need to avoid extra potassium. Check with a pharmacist or GP before switching if you take regular medication.
Do I need salt in hot weather or when exercising?
Ordinary diets provide ample sodium for most activity in a UK climate. Deliberate replacement is generally only relevant for prolonged endurance exercise in heat. Drinking very large volumes of water while losing sodium can cause hyponatraemia, which is rare but serious.
Is what I enter stored?
No. Intake figures are processed in your browser and never transmitted or retained. If thinking about food or eating is causing you distress, tracking intake against a target may make that harder rather than easier. Beat, the UK eating disorder charity, runs a free helpline and online support, and a GP can refer you to specialist services.
Related tools
References
- NHS — salt recommendations for adults and children, and how to reduce intake
- GOV.UK — UK salt reduction targets and Scientific Advisory Committee on Nutrition advice
Sources are checked at publication and can change — how I choose and check references.