Potassium Calculator
A Mineral Most Diets Fall Short On
Potassium plays a central role in fluid balance, nerve signaling, and muscle contraction, including the heart muscle — yet typical intake in many diets sits below the recommended Adequate Intake levels set by the National Academies of Sciences, Engineering, and Medicine (NASEM). This calculator returns the reference target by age, sex, and reproductive status.
Recommended Daily Potassium Intake
| Age group | Male | Female |
|---|---|---|
| 0 – 6 months | 400 mg/day | |
| 7 – 12 months | 860 mg/day | |
| 1 – 3 years | 2,000 mg/day | |
| 4 – 8 years | 2,300 mg/day | |
| 9 – 13 years | 2,500 mg/day | 2,300 mg/day |
| 14 – 18 years | 3,000 mg/day | 2,300 mg/day |
| 19+ years | 3,400 mg/day | 2,600 mg/day |
Pregnancy raises the adult female recommendation to 2,900 mg/day; lactation raises it to 2,800 mg/day.
Why Potassium Intake Matters
- Blood pressure regulation — potassium works alongside sodium to help regulate fluid balance and blood pressure; diets higher in potassium relative to sodium are associated with better cardiovascular outcomes at a population level.
- Muscle and nerve function — potassium is essential for normal muscle contraction and nerve signal transmission, including the electrical activity of the heart.
- Food sourcing — potassium is concentrated in fruits, vegetables, legumes, and dairy, which is part of why diets low in these food groups tend to fall short of the target.
How to Use This Calculator
- Enter your age.
- Select your gender.
- Select your status (none, pregnant, or lactating) if applicable.
- Select Calculate to see your recommended daily potassium intake.
Related Calculations
Check your sodium limit alongside this figure with the Sodium Calculator, or your iron target with the Iron Calculator.