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The Daily Target Formula
Your baseline target starts at weight in kilograms multiplied by 35 ml, then is adjusted by gender (+300 ml for men, −100 ml for women), activity level (+400 ml moderate, +800 ml active), and climate (−200 ml cold, +300 ml warm, +600 ml hot). The final number is clamped between 1,500 ml and 8,000 ml per day to keep results within a sensible range.
