Free Nutrition Calculators — Water Intake & Fasting
Know exactly how much to drink and when to eat. Personalised water intake targets and intermittent fasting schedules — free, instant, no signup.
Nutrition at a Glance
How Much Water Should I Drink Per Day?
The popular "8 glasses a day" rule has no scientific basis — it originated from a 1945 US Food and Nutrition Board recommendation that was later misquoted without the crucial second sentence: "most of this quantity is contained in prepared foods." Actual water needs vary significantly by body weight, activity level, climate, and diet. A 50 kg sedentary woman in a cool climate needs far less than a 90 kg athlete training in summer heat. Our water intake calculator gives you a personalised daily target based on your individual factors rather than a blanket recommendation.
Intermittent Fasting for Women — What Is Different
Most intermittent fasting research has been conducted on male subjects, and emerging evidence suggests women may respond differently. Some women report menstrual cycle disruption, increased cortisol, and worsening sleep when following strict 16:8 fasting, particularly those who are already lean or under stress. Modified approaches — such as a 14:10 window or 5:2 (rather than daily fasting) — appear better tolerated. Women who are pregnant, breastfeeding, or have a history of disordered eating should not fast without medical supervision.
Intermittent Fasting for Weight Loss — Does It Work?
A major 2022 New England Journal of Medicine study found intermittent fasting (16:8) produced similar weight loss to continuous calorie restriction over 12 months. The mechanism is primarily calorie reduction (eating in a shorter window naturally reduces total intake for most people) rather than any metabolic "fasting state" magic. IF works well for people who prefer skipping breakfast over counting calories — it is a structure that makes calorie reduction easier, not a superior metabolic strategy.