Instant, science-backed calculators to track your body composition, nutrition, and performance.
Calculate your Body Mass Index (BMI) instantly. Enter your height and weight to determine if you are underweight, normal, overweight, or obese.
Calculate your Total Daily Energy Expenditure (TDEE). Find out exactly how many calories you burn per day based on activity level, age, weight, and height.
Calculate your one rep max for any exercise. Enter your weight and reps to estimate your 1RM using the Epley, Brzycki, and Lombardi formulas.
Calculate your ideal daily macros — protein, carbs, and fat — based on your body stats, activity level, and goal. Whether cutting, bulking, or maintaining.
Estimate your body fat percentage using the U.S. Navy circumference method. Enter your neck, waist, and hip measurements to get an accurate body fat estimate.
Calculate your 5 heart rate training zones based on age and optional resting heart rate. Know exactly which zone to train in for fat burn, cardio, or peak performance.
FitFlow tracks your metrics automatically and adjusts your plan as you progress — no manual calculation needed.
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