How much potassium do I need?

Adult males need about 3,400 mg per day. Most Americans get only about 2,500 mg, which is below adequate intake.

What are good sources of potassium?

Bananas, potatoes, sweet potatoes, spinach, avocados, beans, yogurt, and salmon are excellent potassium sources.

Can you get too much potassium?

Healthy kidneys efficiently excrete excess potassium. However, people with kidney disease should monitor intake carefully.

Free Potassium Needs Calculator

Estimate your daily potassium requirement based on age and see how common foods contribute to your target.

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Age

years

Bananas per Day

bananas

Daily Potassium Target

3,400 mg

Potassium from Bananas422 mg

Remaining to Fill2,978 mg

Daily Potassium Target vs Age

View formula & how it works →

Potassium Adequate Intake (AI)

Potassium is crucial for blood pressure regulation, muscle contractions, and nerve signaling.

AI by Age (Male)

AgeAdequate Intake 1-3 years2,000 mg 4-8 years2,300 mg 9-13 years2,500 mg 14-18 years3,000 mg 19+ years3,400 mg

One medium banana has about 422 mg of potassium.

Example Calculation

A 35-year-old who eats 1 banana per day.

01AI for adult male = 3,400 mg
02From 1 banana = 422 mg
03Remaining = 3,400 - 422 = 2,978 mg

Frequently Asked Questions

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Free Potassium Needs Calculator

Potassium Adequate Intake (AI)

AI by Age (Male)

Example Calculation

Frequently Asked Questions

Understanding BMI: What It Means and How to Calculate It

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