WaterDailyGoal

For weight loss

Water Intake Calculator for Weight Loss

Quick answer

Weight loss does not require an automatic water supplement. This calculator uses the usual beverage estimate: an 80 kg adult with light activity and temperate conditions gets 2.9 L. Water before meals counts within that amount, not on top.

Quick startPick a day type
Used for the base estimate
Activity level
ClimateWhere you spend your day
Fine-tuneMeasure in bottles · Your day
Life stageOptional
Measure in bottlesOptional
Optional — see what's left
glasses
Your dayShapes the sip schedule

Saved profile

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Your daily goal: 2.9 litres, 11.5 glasses.

Your daily goal

Updates instantly
2.9litres

of water a day · about 11.5 glasses · 6 half-litre bottles

Planning scenarios: 2.7-3.5 litres. Use it as a flexible target, not a medical limit.

Start

2 glasses

7:00 AM

Taper

9:00 PM

for better sleep.

Food fluid

+0.7 L

typical food water

2.9
Litres
98
Ounces
11.5
Glasses
Why this number

WaterDailyGoal uses 33 ml/kg for a beverage planning estimate. The 30–40 ml/kg scenarios and activity/climate coefficients are site assumptions, not validated personal requirements or NAM/EFSA formulas. Pregnancy, breastfeeding, and GLP-1 medicines do not automatically change this estimate. Population total-water references include food; they are not minimum drinking doses. Follow individual clinical advice.

Full methodology

Next step

Your sip schedule

  • 7:00 AM · Start the day2 glasses
  • 9:48 AM · Top up2 glasses
  • 12:36 PM · Top up2 glasses
  • 3:24 PM · Top up2 glasses
  • 6:12 PM · Top up2 glasses
  • 9:00 PM · Wind down1.6 glasses

Ease off after 9:00 PM for better sleep.

Electrolytes? Not automatic

Electrolytes are not automatic. Long or heavy sweating and vomiting or diarrhea need different approaches; food, losses and medical restrictions matter. Ask a clinician or pharmacist when illness is involved.

A friendly estimate for healthy adults, not medical advice. Your needs rise with heat, exercise, illness, pregnancy, and some medications. Don't drink more than ~1 litre per hour.

Daily goal

2.9 litres

The link and preview image include your weight and settings.

Maintained by the WaterDailyGoal TeamLast updated Editorial update; not a medical review.

Water goal by body weight for weight loss

WaterDailyGoal uses 33 ml/kg for a beverage planning estimate. The 30–40 ml/kg scenarios and activity/climate coefficients are site assumptions, not validated personal requirements or NAM/EFSA formulas.

Beverage planning estimate: 33 ml/kg + 0.3 L, temperate climate; no weight-loss supplement
Body weightDaily goalGlasses
60 kg (132 lb)2.3 L9
70 kg (154 lb)2.6 L10.5
80 kg (176 lb)2.9 L11.5
90 kg (198 lb)3.3 L13
100 kg (220 lb)3.6 L14.5
110 kg (243 lb)3.9 L15.5
120 kg (265 lb)4.3 L17

How water helps without hype

Dennis et al. studied 48 adults aged 55–75 with overweight or obesity for 12 weeks. The group drinking 500 ml before main meals while following a reduced-calorie diet lost more weight. This small trial does not establish a dose for everyone or a reason to add 1.5 L to a calculator result.

Water is not a proven metabolism or fat-burning treatment. A controlled study by Charrière et al. did not find a meaningful thermogenic effect compared with a sham drink. Replacing caloric drinks can reduce calorie intake; extra water itself does not guarantee weight loss.

Frequently asked

How much water should I drink to lose weight?

Weight loss does not require an automatic water supplement. This calculator uses the usual beverage estimate: an 80 kg adult with light activity and temperate conditions gets 2.9 L. Water before meals counts within that amount, not on top.

Does water boost metabolism?

Water is not a proven metabolism or fat-burning treatment. A controlled study by Charrière et al. did not find a meaningful thermogenic effect compared with a sham drink. Replacing caloric drinks can reduce calorie intake; extra water itself does not guarantee weight loss.

Should I drink before every meal?

Dennis et al. studied 48 adults aged 55–75 with overweight or obesity for 12 weeks. The group drinking 500 ml before main meals while following a reduced-calorie diet lost more weight. This small trial does not establish a dose for everyone or a reason to add 1.5 L to a calculator result.

Sources

  • 1.U.S. National Academies (IOM/NAM), 2005 — Adequate total water intake of about 3.7 L/day for men and 2.7 L/day for women, including water from food and all beverages.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate, Summary: water adequate intakes; drinks and food
  • 2.European Food Safety Authority (EFSA), 2010 — Adequate total water intake of 2.5 L/day for men and 2.0 L/day for women under temperate conditions.Scientific Opinion on Dietary Reference Values for water, EFSA Journal 8(3):1459, abstract and conclusions
  • 3.Mayo Clinic — General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.
  • 4.Dennis et al., Obesity, 2010 — A 12-week trial in 48 adults aged 55–75 with overweight or obesity compared a reduced-calorie diet with or without 500 ml of water before meals. It does not establish an extra water prescription for everyone.Abstract: population, intervention, results and limitations of applicability
  • 5.Charrière et al., Nutrition & Diabetes, 2015 — A controlled study in 27 adults found no meaningful thermogenic response to 500 ml of water compared with sham drinking; it does not support advertising a reliable metabolism boost.Results and Discussion: resting energy expenditure after water versus sham ingestion