Your program, on the days you choose
Programs are built around the days you pick. You log set by set, and Flow keeps you company on the rest timer.
- A recovery curve for every muscle
- Weekly volume against your target
- Set-by-set logging, rest timer
Features
One app, five jobs.
Training, recovery, body measurements, your body-fat goal and nutrition all talk to each other, so your plan updates with what your day actually looked like.
417ready-made meals
317Turkish cuisine
1 tapto add water
Weeklyautomatic re-tuning
Goal engine
Enter one thing: your target body fat.
The engine works out the rest and lays the result out as a plan.
- How much fat you need to lose
- A safe weekly pace and how many weeks it takes
- Your daily calorie target
- A week-by-week roadmap
Every week the plan is re-tuned with what you actually ate and what the scale actually said. Your goal never changes quietly: any change arrives as a suggestion from Flow, and accepting it is up to you.
Sample view
Week 1−0.6 kg
Week 2−0.5 kg
Week 3−0.5 kg
Week 4Flow's suggestion
You're a little behind your goal this week. Shall I suggest trimming 60 kcal from your calories?
Sample view
Photo of a plate
- Lentil soup94%
- Rice pilaf88%
- Ayran81%
Adjust the grams, add it to your meal.
Nutrition and AI scanning
Snap a photo, get your plate read.
Foods are detected with a confidence score. You adjust the grams and add them to your meal.
- 417 ready-made meals; 317 from Turkish cuisine
- Barcode product lookup
- Add water with one tap
- Meal-by-meal macro tracking
Training and body
Train, recover, measure.
Scale, tape measure, silhouette
Quick weigh-ins and a smoothed weight trend. Body fat comes from your tape measurements using the US Navy method; if you don't have a tape, you estimate it from a silhouette.
- Lean mass and waist circumference
- Estimated values are labeled "estimated"
- You see the trend, not the daily wobble
Weekly report
Your week at a glance, updated live.
The report doesn't wait for the end of the week; it updates as you log.
- Weekly score
- Calories
- Expected vs. actual weight
- Distance to goal
- Training volume
Sample view
82weekly score
Calories2,140 kcal / day
Expected weight−0.5 kg
Actual weight−0.4 kg
Left to goal3.2%