The method
The engine handles the complicated science in the background. All you do is measure, pick a goal and log your day.
Let's measure you first!
Create your account and enter your height, weight and body measurements. With a tape measure, your waist and neck give your body fat (US Navy method). Without one, you estimate from a silhouette, and that value is labeled "estimated".
You choose a single number. The engine works out how much fat to lose, a safe weekly pace, how many weeks it takes and your daily calorie target, and lays out a week-by-week roadmap.
Snap a photo of your plate and adjust the grams of the foods it finds. Add water with one tap. Log your sets at the gym. The rest takes you under a minute.
Each week, what you actually ate and your actual weight are compared with what was expected. If the plan has drifted, Flow brings a suggestion; accept it and the plan updates. The weekly report shows the whole picture in one place.
Scroll, and Flow acts out each step.
Safety limits
The engine won't push you into extreme restriction to reach your goal. A few limits are always on.
The safe pace is calculated from four separate limits: a table based on your current body fat, an absolute weekly cap, a limit based on your fat mass, and a relative-deficit limit based on your daily energy. The lowest of them applies.
Your daily calorie target never drops below a set floor. If the floor kicks in, the pace slows down to match.
If your goal is below the level considered safe for your sex, the engine warns you.
The plan never changes on its own. If it sees drift, Flow offers a suggestion; the decision stays with you.
FlowUp is not a health service. If you have a medical condition, talk to your doctor before starting your plan.
Your goal and plan are ready in minutes.
