Electrolyte Calculator
Daily sodium, potassium, and magnesium target ranges for carnivore and keto, by activity level and climate. Keto flu symptoms are often linked to electrolyte shifts. If symptoms are severe or persist more than a few days, see a doctor.
Sodium
#1 PriorityDaily Target
≈ — tsp salt/day
Top Sources
Before you increase salt
Talk to your doctor before increasing sodium or potassium if you have high blood pressure, kidney disease, heart failure, take diuretics or blood-pressure medication, or are pregnant. Potassium supplements in particular can be dangerous with kidney disease.
Potassium
Daily Target
1 lb beef ≈ 1,200–1,400 mg
Top Sources
Meat is a solid potassium source — 1 lb of beef provides roughly 1,200–1,400 mg.
Magnesium
Daily Target
Hardest to hit from food alone
Top Sources
Meeting magnesium needs from animal foods alone is challenging. Many in the carnivore community supplement with magnesium glycinate (200–400 mg/day). Consult your healthcare provider.
Why Electrolytes Matter on Carnivore
When you cut carbohydrates, insulin levels drop significantly. Lower insulin signals your kidneys to excrete more sodium — and water follows. This is why many people lose several pounds of water weight in the first week of going carnivore or keto.
"Keto flu" — the headaches, fatigue, muscle cramps, brain fog, and dizziness that many new carnivore dieters experience — is often linked to electrolyte shifts. If symptoms are severe or persist more than a few days, see a doctor. Your body is flushing sodium, and potassium and magnesium follow it out. For mild symptoms, people commonly salt food more, drink bone broth, and eat more meat.
Supplementing electrolytes commonly resolves these symptoms within 24–48 hours. This matters most during the first 2–4 weeks of transitioning to carnivore, while your kidneys are still adapting to the lower insulin environment. Many experienced carnivore dieters salt food liberally and drink a cup of bone broth daily as standard practice — not as a supplement, just as food.
Electrolyte Content of Common Carnivore Foods
Click any column header to sort. Values per serving listed.
| Food | Sodium (mg) | Potassium (mg) | Magnesium (mg) |
|---|
Values approximate. Source: USDA FoodData Central. Validated on 6-month cycle.
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Educational and informational purposes only. Not medical or nutritional advice. Consult your healthcare provider before making dietary changes. Electrolyte targets are general guidelines for healthy adults on a carnivore or ketogenic diet. Individual needs vary. Nutrition values sourced from USDA FoodData Central; targets are estimates and vary by individual physiology.