SipswayWater intake calculator by weight: find your daily goal
The easiest personal starting point for a daily water goal is your body weight. Then you adjust it for exercise. Here is how it works, with examples.
The formula
Daily water goal = your weight in kg × 33 ml, plus 350 ml if you are lightly active or 700 ml if you are very active.
Sipsway rounds the result to the nearest 50 ml, and keeps it between 1.5 and 4 liters so it stays realistic.
Examples
| Weight | Activity | Daily goal |
|---|---|---|
| 55 kg | Mostly sitting | 1.8 liters |
| 68 kg | Lightly active | 2.6 liters |
| 80 kg | Lightly active | 3.0 liters |
| 85 kg | Very active | 3.5 liters |
Weight in pounds?
Divide your weight in pounds by 2.2 to get kilograms, then use the formula. For example, 150 lb is about 68 kg. The calculator on our home page can switch between kg and lb.
How to use your number
- Treat it as a starting point, not a strict rule.
- Split it into glasses. 2.6 liters is about 10 glasses of 250 ml.
- Drink a little more on hot days and on days you exercise.
- If your pee is dark yellow, drink a bit more. If you are always running to the toilet, you can probably drink a bit less.
If you have a heart, kidney or liver condition, or you are pregnant, ask your doctor for your own goal. This calculator is for healthy adults.
Track it without thinking
Sipsway sets this goal for you during setup, then shows your water rising on screen as you drink. One tap logs a glass, and reminders stop once you reach your goal.
Make it effortless with Sipsway
Living water, one-tap logging and kind reminders. Free, no ads.