Potassium Intake Calculator
Calculate your recommended daily potassium intake based on age, sex, and health factors like blood pressure.
Recommended Daily Potassium
Potassium is an essential mineral that supports heart function, muscle contraction, and fluid balance.
Adequate Intake (AI) by age and sex:
| Age Group | Male | Female |
|---|---|---|
| 1–3 years | 2,000 mg | 2,000 mg |
| 4–8 years | 2,300 mg | 2,300 mg |
| 9–13 years | 2,500 mg | 2,300 mg |
| 14–18 years | 3,000 mg | 2,300 mg |
| 19+ years | 3,400 mg | 2,600 mg |
| Pregnant | — | 2,900 mg |
| Breastfeeding | — | 2,800 mg |
Why potassium matters:
- Helps regulate blood pressure by counteracting sodium
- Supports proper nerve signaling and muscle contraction
- Reduces risk of kidney stones
Good dietary sources: bananas, potatoes, spinach, avocados, beans, and yogurt.
Note: People with kidney disease should consult a doctor, as excess potassium can be harmful when kidneys cannot filter it properly.