Get personalized calories, macros, and training recommendations in 2 minutes — powered by the same algorithms coaches use.
No more bouncing between calculators. Physio Plan gives you a complete, science-based plan in a single tool.
Uses lean mass — not just bodyweight — to calculate your true maintenance with BMR, NEAT, exercise expenditure, and thermic effect of food.
Exact gram targets for protein, carbs, and fat — adjusted for whether you're cutting, bulking, or recomping.
Sets per muscle group per week, rep ranges, intensity (RPE), and progression strategies — all scaled to your experience level.
Full Body, Upper/Lower, or PPL — automatically suggested based on how many days per week you can train.
See projected lean mass, fat mass, and body fat % at your goal — with realistic muscle retention estimates based on deficit size.
Automatically calculates how long it will take to reach your target weight or body fat percentage based on your inputs.
Select from losing fat, building muscle, or body recomposition. Your goal shapes every recommendation downstream.
Input your weight, body fat percentage, experience level, and training schedule. The calculator handles the math from there.
Receive your calorie target, macro breakdown, training volume, recommended split, and timeline — all in one view.
BMR calculated from lean mass via Katch-McArdle — not a crude bodyweight multiplier — so body composition actually matters.
Thermic effect of food (25% protein, 7.5% carbs, 1.5% fat) is solved iteratively alongside macros — most tools ignore this entirely.
Set a target body fat percentage and the calculator reverse-engineers your goal weight, accounting for lean mass loss along the way.
Expected lean mass loss during a cut adjusts based on both your experience level and how aggressive your deficit is — not a fixed assumption.
Beginners bulk at +400 cal/day, intermediates at +300, advanced at +200 — matching what the literature says each tier can actually use.
Projects realistic monthly muscle gain and fat loss for recomp phases by experience level — not just "eat at maintenance and hope."
Sets per muscle group scale with both your experience and your current phase — higher in a surplus, appropriately reduced in a deficit.
Intensity recommendations use RPE (Rate of Perceived Exertion) instead of vague guidance — giving you a real training stimulus target.
Calories, macros, volume, frequency, intensity, progression strategy, and split — all from a single 2-minute input form.
Takes 2 minutes. No account required. Completely free.