Water Intake Calculator
Estimate a general daily water intake target based on your body weight and how much you exercise, as a rough starting point for staying hydrated.
2.31 L
Baseline (from weight)
0.35 L
Exercise allowance
2.67 L
Estimated daily total
This uses a commonly cited general estimate of about 33ml of water per kilogram of body weight per day, plus a rough allowance for exercise. Actual hydration needs vary by individual, climate, diet and health conditions, and this figure includes water from all sources, not just plain drinking water — treat it as a general starting point, not a precise personal target.
Everything you enter is processed in your browser and isn't sent to our servers.
How to use water intake calculator
- 1Enter your weight (metric or imperial).
- 2Optionally enter your typical daily exercise minutes.
- 3Read the estimated baseline, activity allowance and total daily target.
About this tool
This calculator uses a commonly cited general guideline of roughly 33 ml of water per kilogram of body weight per day, then adds a rough allowance for exercise — since sweating increases fluid needs. It's a simple, widely used starting point, not a formula derived from your personal physiology.
The total shown reflects water from all sources — drinks and food both contribute meaningfully to daily hydration — not only plain water you drink directly. Actual needs vary significantly by individual, climate, altitude, diet and health conditions such as kidney or heart disease, none of which this calculator can account for.
If you have a medical condition that affects fluid balance, or specific medical guidance about how much to drink, follow that guidance over this general estimate.
Frequently asked questions
Yes — the estimate reflects total daily fluid intake from all sources, not just glasses of plain water. Food, especially fruits and vegetables, and other beverages all contribute to hydration.