Daily Electrolyte Needs Calculator
Daily Electrolyte Needs
Calculate recommended daily electrolyte intake
lbs
Formula
Daily Need = Base Recommendation x Activity Multiplier x Diet Multiplier x Climate Multiplier
Frequently Asked Questions
Why do I need more electrolytes on a keto diet?
Low-carb and keto diets cause the kidneys to excrete more sodium and water (due to lower insulin levels). This increases needs for sodium (3,000-5,000mg), potassium (3,500-4,700mg), and magnesium (400-600mg). 'Keto flu' symptoms are often caused by electrolyte deficiency.
What are signs of electrolyte imbalance?
Common signs include muscle cramps, fatigue, headaches, dizziness, heart palpitations, nausea, and brain fog. Severe imbalances can cause irregular heartbeat and seizures. Athletes and people on restrictive diets are at highest risk.
Should I use electrolyte supplements?
Most people eating a balanced diet get sufficient electrolytes from food. Supplementation may benefit those on keto/low-carb diets, endurance athletes, heavy sweaters, and people in hot climates. Choose supplements without excessive sugar. Food sources include bananas (potassium), nuts (magnesium), and dairy (calcium).
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