Free tools · Nutrition & Energy
Water Intake Calculator
Free · No signupDaily water target from body weight and activity, in liters, ounces, or cups. Hammr scales the same way in the app.
Your stats
Daily water
3.5L
118 fl oz · 14.8 cups
Questions
Does coffee count?
Fluids count toward hydration for most people. This calculator is a starting target, not a medical fluid restriction.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
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Daily protein in grams from body weight and goal — cut, maintain, or lean bulk — plus a per-meal split.
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Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.