Sedentary: For people with mostly sitting or desk jobs and little daily movement. Recommended intake is about 30–33 ml per kg of body weight (≈ 2–2.5 L/day for most adults).
Active: For people who exercise regularly or have physically demanding jobs. Recommended intake increases to 35–45 ml per kg of body weight (≈ 2.5–3.5 L/day).
🏃♂️ Remember: You may need extra water in hot weather, during workouts, or if you sweat heavily.
The results from the BMI, Sleep, and Water calculators are for informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment.
Always consult your doctor, nutritionist, or healthcare provider before making any health-related changes based on these calculations.
Smart Wellness Calculator – BMI, Sleep & Water Tracker FAQs
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What is the Smart Wellness Calculator?
The Smart Wellness Calculator is a free online tool that helps you calculate your BMI, sleep hours, and daily water intake — all in one place.
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How does the calculator work?
It uses scientifically backed health formulas to estimate your BMI, ideal sleep duration, and water requirement based on your age, weight, and lifestyle habits.
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Do I need to create an account to use it?
No sign-up is needed! You can use all features instantly and for free — no login or data storage required.
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Is my personal information saved or shared?
Absolutely not. This tool runs directly in your browser and doesn’t send or store your data on any server, ensuring complete privacy.
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Is this calculator free to use?
Yes — it’s 100% free, with no hidden charges, subscriptions, or app downloads.
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Who created this tool?
The Smart Wellness Calculator was developed by Ibinu Vadakkan under Health and Wellness, with the goal of helping people live smarter and healthier lives.
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How accurate are the BMI, sleep, and water tracking results?
The calculator uses medically accepted formulas and wellness guidelines to provide accurate estimates. However, results are for educational purposes only and should not replace professional medical advice.
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How often should I use the calculator?
You can use it daily or weekly to track your progress. Regular checks help you maintain healthy sleep, hydration, and weight balance.
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What do the BMI results mean?
BMI results fall into ranges like underweight, normal weight, overweight, or obese. These categories help you understand your general body composition but don’t account for muscle mass or fitness level.
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How does the water intake tracker calculate my needs?
The tool estimates your hydration needs based on your body weight and standard health recommendations — generally around 30–35 ml of water per kilogram of body weight.
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Can I use the calculator on mobile devices?
Yes. The Smart Wellness Calculator is fully responsive and works smoothly on smartphones, tablets, and desktops.
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How does the Smart Wellness Calculator calculate BMI?
The calculator uses the Body Mass Index (BMI) formula recognized by the World Health Organization (WHO).
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How is the ideal water intake determined?
Water needs are estimated using widely accepted hydration formulas that recommend 30–35 ml of water per kilogram of body weight per day.
For example, a 70 kg adult should drink about 2.1–2.4 liters of water daily. These estimates align with guidelines from the European Food Safety Authority (EFSA) and National Academies of Sciences (U.S.). -
What scientific basis is used for sleep recommendations?
Sleep duration guidelines come from the National Sleep Foundation and Centers for Disease Control (CDC).
For adults, the healthy sleep range is 7–9 hours per night, depending on age, lifestyle, and individual recovery needs. -
How reliable are the calculator’s results?
The formulas used are based on validated public health research, ensuring high reliability for general wellness tracking. However, they are estimates — not diagnostic tools — and may not reflect factors like muscle mass, body composition, or medical conditions.
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Why does the calculator combine BMI, sleep, and hydration?
These three indicators are interlinked in maintaining metabolic balance, cognitive performance, and longevity.
Scientific studies (Harvard Health, NIH, Blue Zone research) show that maintaining optimal sleep, hydration, and weight supports long-term heart health and energy balance. -
Is the Smart Wellness Calculator medically certified?
No. The calculator is based on evidence-based health equations, but it’s not a medical device.
It’s designed for educational and lifestyle guidance, not clinical diagnosis or treatment. For personalized health assessment, users should consult a licensed healthcare professional.