Nutrition
TDEE Calculator
Your maintenance calories, plus cut and lean-bulk targets.
Free tool · Nutrition
Water intake calculator
Staying hydrated helps training and appetite, and counterintuitively helps you hold less water. This gives a practical daily target.
Results
- Daily water
- 108 oz
- 3.2 liters, about 14 cups
A common rule of thumb (half your bodyweight in ounces, plus extra for exercise). Food and other drinks count too; thirst and pale urine are good guides.
How to use it
- Enter your weight and daily exercise minutes.
- Spread the total through the day.
- Drink more in heat or heavy sweating.
Read next
FAQ
Will drinking more water make my abs show?
It won't burn fat, but steady hydration can reduce the water retention that blurs definition.
Does coffee count?
Yes, coffee and tea count toward hydration for regular drinkers.
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