Water Intake Calculator
Get a simple daily water target based on your weight and activity level, an easy habit that supports appetite control, energy and overall health.
Does water help with weight loss?
Water won’t melt fat on its own, but staying well hydrated helps. It supports steady energy, and a glass before meals can take the edge off appetite, thirst is easily mistaken for hunger.
A simple daily target
A practical starting point is roughly 30–35 ml of water per kilogram of body weight, with a little extra on active or hot days. The tool works this out for you. Then let your body fine-tune it:
- Pale-straw urine is a good sign you’re on track.
- Add more when it’s hot, when you exercise, or when you’re unwell.
- Tea, coffee and food all count toward your total.
Hydration is one of the easiest wins in weight loss, cheap, simple, and surprisingly effective.
Small habits, real support
Hydration is one piece of a bigger picture. For how it fits with appetite, sleep and movement, explore our articles or see how our programme works.
Daily Water Intake
A simple starting guide for how much water to aim for.
For general guidance only, not a diagnosis. A clinician interprets your numbers in the context of your whole health.
More free tools
BMI Calculator
See where your Body Mass Index sits and a healthy range for your height.
Calorie & TDEE Calculator
Find the daily calories to maintain, then lose weight at a steady pace.
Goal Weight & Timeline
See how long a healthy, steady pace takes to reach your goal weight.
Healthy Weight Range
The healthy weight range for your height, at a glance.
Numbers are a start. A plan is the difference.
These tools give you a snapshot. A doctor-led programme turns that snapshot into a realistic, personalised plan, with support to see it through.
Book a free consult