Personalized daily hydration target from body weight plus exercise and climate adjustments.
~33 ml per kg of body weight, + ~350–500 ml per hour of exercise, adjusted for climate
A 70 kg person with 45 min daily exercise in a hot climate needs roughly 3 L/day.
Pale-yellow urine and infrequent thirst suggest adequate hydration; dark urine, headache and fatigue often signal deficit. Food contributes about 20% of total fluid intake, so thirst plus meals covers part of the target automatically.
Yes — moderate caffeine doesn't dehydrate you; coffee and tea contribute to daily fluid intake.
Rarely but seriously — extreme intake can dilute sodium (hyponatremia). Spread intake through the day rather than chugging liters at once.
Estimate your 1RM from a rep max set, plus percentage-based training loads.
Body Mass Index in metric or imperial units, with WHO category and healthy weight range for your height.
Basal Metabolic Rate via the Mifflin-St Jeor equation — the calories your body burns at complete rest.
Total Daily Energy Expenditure: your full-day calorie burn based on BMR and activity level.
Daily calorie targets for losing, maintaining or gaining weight based on your goal pace.
Protein, carb and fat gram targets matched to your calories and preferred macro split.