Free tool
Steps and water calculator.
Two of the simplest habits in any plan. Get a step target you can actually reach and a daily water goal.
Your daily targets
Hold this for two weeks, then add another 1,000 to 2,000 a day until you reach about 10,000. That is roughly 12 glasses of water, more on training days.
General estimates for healthy adults, not medical advice. If you have a heart or kidney condition, follow your doctor’s guidance on fluids.
Questions
Steps and water.
Do I really need 10,000 steps a day?
No. It is a useful ceiling for fat loss, not a rule. What matters is doing more than you do now and keeping it up. That is why this tool starts from your current average and builds from there.
How is the water target worked out?
It starts at about 35 millilitres per kilogram of bodyweight, then adds an allowance for training and for hot weather. Food and other drinks count towards it too.
How do I hit my steps in a Gulf summer?
Indoors. Treadmill walks, laps of an air-conditioned mall and short walks spread through the day all count. Save outdoor walking for early morning and late evening.
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