Plenish › Free tools
GLP-1 water intake calculator
How much water should I drink on a GLP-1?
Needs vary with heat, activity and health, and your provider may give you a specific target. Plenish starts from about 30 ml of water per kilogram of body weight, roughly half an ounce per pound, with weight above a BMI of 35 counted at 40%. You can change the goal anytime. Enter your details to see yours.
Updated · runs in your browser, nothing is sent
Enter an age of 18 or over, your height and your weight.
How it's calculated
- Reference weight. Your weight, except that above a BMI of 35 each extra pound counts at 40%, so very high body weight doesn't push goals unrealistically high.
- Water. 30 ml per kg of reference weight, shown in ounces or liters.
Example: for a 45-year-old woman, 5 ft 5 in, 210 lb, lightly active, Plenish starts at 133 g of protein, 30 g of fiber and 97 oz of water a day. These are the same formulas as the app's Daily Goals screen, where you can change any goal.
Track it every day
Plenish sets these goals for you
Answer a few questions and Plenish fills in the same goals, then counts down what's left each day as you log food, water and your shots.
Questions
Can I track water in milliliters?
Yes. Plenish shows water in ounces or milliliters, depending on the units you choose in the app.
Why does the calculator ask for height?
Height is only used to find a BMI of 35; weight above that point counts at 40%, so very high body weight doesn't push the water goal unrealistically high.
Can I change my water goal in the app?
Yes, on the Daily Goals screen. Quick buttons like +8 oz make logging a glass a single tap.
Is this medical advice?
No. It's a starting goal from a simple formula. If your provider has given you a fluid target or limit, follow theirs.