Water target by bodyweight, activity level, and climate — in ounces, cups, and liters.
Each cup adds ~100 ml to your water need
Daily target
94 oz
In cups
11.6 cups
In liters
2.79 L
Hourly target
Over 16 waking hours
5.9 oz/hr
A reasonable starting point is 30 ml per kg of bodyweight, then scaled up for heat, altitude, and training. Moderate coffee intake is fine — but each cup adds a little to your water need because caffeine is mildly diuretic.
Thirst lags behind dehydration. Drinking small amounts steadily through the day beats chugging a liter at 4pm. If your urine is pale straw-colored, you are hitting it.
Educational estimate only — not medical advice. Fluid restrictions for kidney or heart conditions should come from your doctor.
base_ml = 30 × weight_kg × climate_multiplier
activity_factor = 1 + (activity_min ÷ 60) × 0.3
total_ml = base_ml × activity_factor + (coffee_cups × 100)
BMR & TDEE
Basal metabolic rate and total daily energy expenditure using the Mifflin-St Jeor equation + activity multiplier.
Macros Split
Split daily calories into protein, carbs, and fat grams for cutting, maintaining, or bulking.
Protein Needs
Daily protein target by bodyweight, activity, and goal — with breakpoints from sedentary to athletic.