Calculate your ideal daily macros — protein, carbs, and fat — based on your body stats, activity level, and goal. Whether cutting, bulking, or maintaining.
Macronutrients (protein, carbohydrates, and fat) are the three primary sources of calories in your diet. Getting the right macro split is essential for achieving your fitness goal efficiently. This calculator uses your TDEE and goal to recommend a personalized macro breakdown.
Formula: TDEE × goal multiplier, then protein at 2g/kg bodyweight, fat at 25% of calories, remainder as carbs
Track your progress automatically with AI-powered fitness tracking
Download FitFlow FreeCalculate your Body Mass Index (BMI) instantly. Enter your height and weight to determine if you are underweight, normal, overweight, or obese.
NutritionCalculate your Total Daily Energy Expenditure (TDEE). Find out exactly how many calories you burn per day based on activity level, age, weight, and height.
StrengthCalculate your one rep max for any exercise. Enter your weight and reps to estimate your 1RM using the Epley, Brzycki, and Lombardi formulas.
Body CompositionEstimate 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.
CardioCalculate 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.