What is the Water Intake Calculator?
Estimate a daily water intake target from body weight and exercise. Our health and fitness calculators use validated, published equations — such as Mifflin-St Jeor for metabolic rate and the U.S. Navy method for body fat — to give you a solid starting point for training and nutrition.
How to use the Water Intake Calculator
- Enter your body weight, your exercise per day.
- Results update automatically as you type; you can also press Calculate.
- Read the output: daily water target, in us cups, in us fl oz.
- Use the 📊 chart to see the result visually, then copy or share it.
Formula and method
Worked example
With body weight = 70 kg, exercise per day = 30 minutes, the Water Intake Calculator returns daily water target: 2.80 L; in us cups: 11.8 cups; in us fl oz: 95 fl oz.
Tips for better results
- Equations estimate population averages; your individual numbers may differ.
- Track trends over weeks rather than reacting to a single reading.
- Pair calculators with professional guidance for medical conditions, pregnancy or major diet changes.
⚠️ This tool provides general information and is not medical advice. It is not a substitute for diagnosis or treatment by a qualified healthcare professional.
Frequently asked questions
What does the Water Intake Calculator do?
Estimate a daily water intake target from body weight and exercise.
How is it calculated?
The Water Intake Calculator uses this method: Water ≈ 35 mL × body weight (kg) + 350 mL per 30 min of exercise.
Can you show an example?
With body weight = 70 kg, exercise per day = 30 minutes, the Water Intake Calculator returns daily water target: 2.80 L; in us cups: 11.8 cups; in us fl oz: 95 fl oz.
Is the Water Intake Calculator accurate?
It uses standard published formulas and is tested against known values, but results are estimates for guidance. This tool provides general information and is not medical advice. It is not a substitute for diagnosis or treatment by a qualified healthcare professional.
Is this tool free and private?
Yes — the Water Intake Calculator is completely free with no sign-up, and it runs entirely in your browser, so the values you enter are never uploaded to our servers.
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