Water Intake Calculator

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Estimate daily water and beverage intake

Water intake inputs

Assigned sexSelect the assigned sex used by the Basic Calc weight preset and reference chart.
years
lb

Exercise is at least 15-30 minutes of elevated heart rate activity.

You may need more water in hot, humid, or dry places, or at high altitude.

Basic water estimate109.2 fl oz / day13.6 cups / dayMale, age 30, 145.00 lb, moderate (exercise 3-5 days/week), no additional adjustment

Age-and-sex total-water reference125.1 fl ozMale, age 19+; chart comparison only
Weight-based starting point97.2 fl ozBefore activity and environment
Activity adjustment+12.0 fl ozModerate (exercise 3-5 days/week)
Environment adjustment+0.0 fl ozNo additional adjustment
Even hourly pace6.8 fl ozAcross 16.0 waking hours

Educational reference for generally healthy people age 1 and older. It does not cover infants, pregnancy, or breastfeeding. Children and people with illness, medication effects, heavy sweating, or a fluid restriction need individualized guidance.

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