Alright , you're in!
Thanks for joining Physiqonomics PLTNM.
Now let's get you set up.
First, let's set up your nutrition
We’re going to take a few details so we can work out your calorie and macronutrient intake for your goal.
Step 1/4 - Work out your RMR
What's your age?
Step 1/4 - Work out your RMR
What's your height?
Step 1/4 - Work out your RMR
What's your biological sex?
Step 1/4 - Work out your RMR
How much do you weigh?
Step 1/4 - Work out your RMR
(Optional)
What's your body fat?
If you don’t know your body fat, you can leave this blank or work out your body fat percentage using this calculator.
Step 2/4 - Set your activity level
Choose the one that best describes you
Step 3/4 - Goal selection
What's your main goal?
The calorie surplus will depend on your level of training experience. Beginners have the most potential for growth so the surplus is higher. As your experience level increases, your ability to gain lean mass decreases. Thus, the surplus becomes progressively smaller the more exprienced you become.
Step 4/4 - Diet selection
What's your diet preference?
Not sure? Go with the balanced approach
Results
Results
Based on the information you provided, here are your target macros and calories.
calories per day
grams of protein per day
grams of carbs per day
grams of fat per day
Your daily target range is:
calories per day
grams of protein per day
grams of carbs per day
grams of fat per day
Okay, your nutrition is all set up!
Now let's pick a training program
Step 1/3 - Current experience level
This is proper training with weights. Not sure? Go with <1 year. You can always adjust this later.
Step 2/3 - How many times per week can you train?
Based on your experience level, these are the recommended training frequencies for best results.
Step 3/3 - What equipment do you have available?
Your programs
Your programs
Based on the information you provided, here are the programs best suited to your needs. Please select one.
Invite your friends
Share PLTNM with your friends and they'll get complete access to Physiqonomics PLTNM for 14 days (on us).
You're all set up and ready to roll!
It’s time to get started on your goals. Click the button below to go to the introductory lessons and start learning how to use PLTNM.