DASH — potássio alvo
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
About this calculator
The DASH potassium target calculator helps you monitor and adjust your daily potassium intake, following the 4700 mg goal recommended by the DASH diet (Dietary Approaches to Stop Hypertension). This tool is useful for those looking to control blood pressure or improve cardiovascular health through diet.
It works simply: you enter the foods consumed during the day, with approximate amounts, and the calculator adds up the potassium content of each item, comparing the total to the 4700 mg target. The result shows how much is missing or how much you have already exceeded, making it easier to adjust upcoming meals.
Use this calculator when following the DASH diet or needing to increase potassium intake, such as in cases of hypertension, use of diuretics, or to prevent kidney stones. Remember that potassium should come from natural sources like fruits, vegetables, and legumes, not from supplements without medical advice.
Caution: people with chronic kidney disease or taking medications that retain potassium (such as some antihypertensives) should consult a doctor before increasing intake. The calculator is an educational tool and does not replace professional advice.
Frequently asked questions
Why is the goal 4700 mg of potassium per day?
The DASH diet recommends 4700 mg/day because this amount is associated with reduced blood pressure and lower cardiovascular risk, based on scientific studies.
Can I use supplements to reach the potassium goal?
It is not recommended without medical advice, as excess potassium can be dangerous. Prefer potassium-rich foods like bananas, sweet potatoes, spinach, and avocado.
Does the calculator consider potassium from processed foods?
Yes, but many processed foods have added potassium (as preservatives). Check labels to enter correct values.
What if I exceed the potassium goal?
Occasional excess is usually eliminated by the kidneys. But if frequent, consult a doctor, especially if you have kidney problems.
Does this calculator cover the full DASH diet?
It focuses only on potassium. The DASH diet also controls sodium, fats, and other nutrients. Use other tools for a complete assessment.