An electrolyte balance calculator personalizes your daily sodium, potassium, and magnesium targets based on your body weight, activity level, climate, and diet type. Electrolyte needs vary significantly — a sedentary office worker needs different amounts than a keto dieter doing two-a-day workouts in summer heat.
Your Profile
Sodium
Potassium
Magnesium
Top Food Sources
- Salt (1/4 tsp = 575mg)
- Pickle spear (~280mg)
- Olives (10 = ~350mg)
- Soy sauce (1 tbsp = 920mg)
- Avocado (1 whole = 975mg)
- Sweet potato = 542mg
- Banana = 422mg
- Salmon (100g) = 490mg
- Almonds (1 oz) = 80mg
- Spinach (100g) = 79mg
- Dark chocolate = 50mg
- Pumpkin seeds (1 oz) = 150mg
For informational purposes only. Not medical advice. Consult a healthcare provider for personalized guidance.
How to Calculate Your Daily Electrolyte Needs
Electrolyte requirements aren't one-size-fits-all. A sedentary adult in a temperate climate needs about 2300mg sodium, 2600-3400mg potassium, and 310-420mg magnesium per day. An endurance athlete sweating heavily in a hot climate may need double that for sodium alone.
Activity Level Adjustments
Each hour of moderate exercise causes you to sweat approximately 500-1500mg of sodium. Long endurance sessions (90+ minutes) in heat can deplete 2000-3000mg. This is why sports drinks exist — plain water alone can cause hyponatremia (dangerously low sodium) during very long events if you don't replace sodium.
Keto and Low-Carb Diets
Ketogenic and low-carb diets drastically increase electrolyte needs because lower insulin signals the kidneys to excrete sodium. For every gram of glycogen your body depletes, it also releases 3-4 grams of water and proportional electrolytes. Most keto practitioners add 1/4-1/2 tsp salt to their food and use electrolyte supplements like LMNT or a potassium-magnesium blend.
Reading the Symptoms
Muscle cramps often point to low magnesium or potassium. Fatigue and headaches are classic low-sodium signs, especially on keto. Dizziness, particularly when standing up, can indicate low sodium causing drops in blood pressure. Most electrolyte symptoms resolve within 24-48 hours of correction.
FAQ
How much sodium do I need per day?
The US dietary guideline is under 2300mg sodium per day for sedentary adults. However, active people lose 500-2000mg sodium per hour of intense exercise through sweat. If you exercise moderately, aim for 2000-3000mg. Endurance athletes in heat may need 3000-5000mg on training days.
Why do people on keto need more electrolytes?
On a ketogenic diet, insulin levels drop significantly. Lower insulin causes the kidneys to excrete more sodium, which then pulls potassium and magnesium along with it. Many keto dieters experience 'keto flu' (fatigue, headaches, cramps) due to electrolyte loss in the first weeks. Most keto practitioners target 3000-5000mg sodium, 3500-4700mg potassium, and 400-500mg magnesium daily.
What are signs of electrolyte imbalance?
Low sodium: headaches, fatigue, nausea, confusion. Low potassium: muscle cramps, weakness, heart palpitations. Low magnesium: muscle twitches, insomnia, anxiety, constipation. High sodium (common in standard Western diet): high blood pressure, fluid retention, bloating. Consult a doctor for persistent symptoms.
What are good food sources of electrolytes?
Sodium: table salt, pickles, olives, processed foods. Potassium: bananas, avocado, sweet potato, spinach, salmon. Magnesium: dark chocolate, nuts (especially almonds), seeds, leafy greens, legumes. Supplements can fill gaps but whole foods are always preferred for overall nutrition.
Is this tool free?
Yes, completely free. No account or signup required. This tool provides general guidance — not medical advice. Consult a healthcare provider for personalized medical recommendations.
Should I take electrolyte supplements?
Most people with a balanced diet don't need electrolyte supplements. Athletes exercising for more than 60-90 minutes in heat benefit from sodium/potassium during activity. People on keto, those with heavy sweating, or those avoiding processed foods may also benefit. LMNT, Nuun, and homemade electrolyte drinks (water + salt + potassium salt + magnesium glycinate) are popular options.