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.
TDEE represents the total calories your body burns daily, including basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE is essential for weight loss, maintenance, or muscle gain goals.
Formula: Mifflin-St Jeor BMR × Activity Multiplier
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.
StrengthCalculate your one rep max for any exercise. Enter your weight and reps to estimate your 1RM using the Epley, Brzycki, and Lombardi formulas.
NutritionCalculate your ideal daily macros — protein, carbs, and fat — based on your body stats, activity level, and goal. Whether cutting, bulking, or maintaining.
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.