Get your personalized daily targets for sodium, potassium, and magnesium — based on your weight, activity level, climate, and how long you've been carnivore.
Your Information
Your Daily Electrolyte Targets
Na
Sodium
—
mg / day
K
Potassium
—
mg / day
Mg
Magnesium
—
mg / day
Caution: High potassium intake. Split potassium supplementation across the day and never exceed 1,000mg per hour. Consult your doctor if you have kidney issues or are on potassium-altering medications.
Best Food Sources on Carnivore
Sodium (Na) — from food + salt
Beef ribeye ~75mg/100g
Bacon ~1,700mg/100g
Oysters ~517mg/100g
Table salt (NaCl) 393mg/g
Bone broth ~480mg/cup
Anchovies ~3,930mg/100g
Potassium (K) — from meat + supplements
Salmon ~628mg/100g
Beef brisket ~400mg/100g
Chicken thigh ~310mg/100g
Beef heart ~287mg/100g
Pork loin ~370mg/100g
No-Salt (KCl) 524mg/g
Magnesium (Mg) — supplements often needed
Beef (ground, 80%) ~20mg/100g
Salmon ~27mg/100g
Beef liver ~18mg/100g
Mg glycinate ~200mg/capsule
Mg citrate ~160mg/g powder
Oysters ~47mg/100g
Practical Timing Guide
Track electrolytes daily — automatically
CarnivOS calculates your personalized electrolyte targets and tracks them in real-time as you log food. Never manually calculate again.
When you eliminate carbohydrates, insulin drops significantly. Lower insulin signals the kidneys to excrete sodium more aggressively — a process called natriuresis. For every gram of sodium lost, the body also sheds potassium and magnesium to maintain charge balance. This is the primary biochemical mechanism behind "carnivore flu."
The Insulin-Electrolyte Connection
High-carb diets elevate insulin chronically, which causes sodium retention in the kidneys. Switching to carnivore typically reverses this within 3–7 days. During this adaptation window, electrolyte losses can be 2–3x higher than normal. Most beginners need an extra 1–2 teaspoons of salt per day, on top of what's naturally in their food.
Stage-Specific Needs
Weeks 1–4 (Just Started): Highest electrolyte loss. Sodium needs often exceed 5,000mg/day. Liberal salt use is essential. Many beginners supplement 3–4g sodium above food intake.
Months 1–6 (Transitioning): Kidneys begin adapting. Sodium requirements stabilize around 3,500–5,000mg/day. The body becomes more efficient at potassium retention.
6+ Months (Adapted): The body has fully adapted to lower insulin. Electrolyte needs normalize closer to standard targets, though still higher than omnivore recommendations due to the absence of processed foods.
Activity and Climate Adjustments
Sweat contains approximately 900–1,400mg sodium per liter, 200–600mg potassium, and 15–65mg magnesium. Athletes training twice daily can lose 3–4g sodium through sweat alone. Hot and humid environments amplify this significantly.
Frequently Asked Questions
How much sodium do I need on carnivore?
Most carnivore dieters need 3,500–7,000mg of sodium per day — roughly 1.5–3x the standard RDA. This is because low insulin causes the kidneys to excrete more sodium. Beginners and athletes need the higher end. The quickest way to meet this is adding 1–2 teaspoons of table salt to food or water daily.
What are symptoms of low electrolytes on carnivore?
Low sodium: fatigue, brain fog, headaches, lightheadedness. Low potassium: muscle cramps (especially at night), heart palpitations, weakness. Low magnesium: muscle twitching, insomnia, anxiety, constipation. If you experience any of these in the first 1–4 weeks, increase electrolytes before assuming you're "sick."
Should I take electrolyte supplements or get them from food?
For sodium: food plus added salt is usually sufficient. For potassium: a carnivore diet high in red meat, salmon, and pork typically provides 2,500–3,500mg — you may need "No Salt" (KCl) to bridge the gap. For magnesium: food sources are rarely enough; 200–400mg magnesium glycinate or citrate before bed is the standard protocol for most carnivore practitioners.
Can I take too much potassium?
Yes. Hyperkalemia (excess potassium) can cause dangerous cardiac arrhythmias. Do not exceed 3,500mg of supplemental potassium per day, and never take more than 1,000mg in a single dose. People with kidney disease or on ACE inhibitors / potassium-sparing diuretics should consult a doctor before supplementing.
How do I make a carnivore electrolyte drink?
Simple recipe: 500ml water + 1/4 tsp table salt (~570mg Na) + 1/8 tsp No-Salt/Nu-Salt (~315mg K) + small magnesium supplement. For fasting days, increase salt by 30%. The CarnivOS app calculates your personal recipe based on your daily food log automatically.
Medical Disclaimer: This calculator provides general educational estimates based on published nutritional research. It is not a substitute for medical advice, diagnosis, or treatment. Electrolyte needs vary by individual health status, medications, and medical conditions. If you have kidney disease, heart disease, hypertension, or take prescription medications, consult your physician before changing electrolyte intake. The results provided here are guidelines — not prescriptions.