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PeakForm estimates your Basal Metabolic Rate with the Mifflin-St Jeor equation — the formula most widely used by registered dietitians — using your age, sex, height and weight. That BMR is multiplied by an activity factor between 1.2 (desk-bound, little training) and 1.725 (physical job plus five-plus hard sessions a week) to reach your Total Daily Energy Expenditure, or TDEE. Your goal then shifts the target: roughly a 20% deficit for fat loss, maintenance calories for recomposition, and a modest 10-15% surplus for muscle gain. Protein is set from body weight — around 1.8-2.2g per kilogram, the range the evidence supports for preserving lean mass in a deficit and building it in a surplus. Fat is held at roughly 25% of total calories to protect hormone function, and carbohydrate fills the remainder, because carbohydrate is the fuel that actually drives training performance.

The split follows your available days and equipment rather than a template. Three days a week produces a full-body rotation, because each muscle group needs to be trained roughly twice weekly for a meaningful growth stimulus. Four days moves you to an upper/lower structure. Five days allows a push/pull/legs arrangement with an additional upper-body emphasis. Home training substitutes the barbell movements for dumbbell, bodyweight and unilateral variants that produce comparable stimulus without a rack. Every program carries explicit progression rules — double progression for experienced lifters, a simple linear add for beginners — because a program without a progression rule is just a list of exercises.

Most supplements do not survive scrutiny. PeakForm recommends only the small set with genuine evidence behind it: creatine monohydrate at 3-5g daily, which is the most consistently supported performance supplement available; whey or a plant protein where your daily protein target is difficult to reach with food alone; vitamin D3, which matters in New Zealand's winter latitudes; and caffeine before training if you tolerate it. Fat burners, detox products and testosterone boosters are excluded because the evidence does not support them. Supplements are an optional convenience layer on top of calories, protein and training — never a replacement for them.

PeakForm provides general health, fitness and nutrition information. It is not medical advice and it is not a substitute for your GP, a New Zealand Registered Dietitian, or another qualified professional. The calculations are population-level estimates: real metabolic rates vary by roughly 10% either side of any formula, so treat the numbers as an informed starting point and adjust based on what the scale and the mirror do over two to three weeks. Talk to your doctor before changing your diet, training or supplements — particularly if you are pregnant, under 18, taking medication, or managing a health condition.

Yes. The Free Snapshot costs nothing: answer 8 quick questions and in about 60 seconds you get your calorie target, macro split and a training direction matched to your goal. Optional one-off paid upgrades (NZ$29–NZ$49) add the full detailed programmes, but no payment or card is needed for the free plan.

PeakForm takes your 8 quiz answers about your body, goal, activity and training, calculates your energy needs using the Mifflin-St Jeor equation, sets a calorie and macro target adjusted for your goal, and pairs those numbers with goal-matched training programming and a supplement guide.

There are three one-off upgrades: PeakForm Fuel (NZ$29) is the full personalised nutrition plan, PeakForm Built (NZ$29) is the complete goal-matched training programme, and the Complete Stack (NZ$49) bundles both plus the full supplement guide. The Free Snapshot stays free either way.

No. Supplements are optional — food, training and consistency do the real work. PeakForm's supplement suggestions are general information only, not medical advice; check with your GP or a registered health professional before starting any supplement.

PeakForm was built by Amit Sharma, a New Zealand-based marketer and creator with a 214,000+ online community, working with NZ supplement partner Premium Nutrition (premiumnutrition.co.nz).

No — subscribing is never required. The free Complete Stack asks you to follow Amit on Facebook and Instagram and check out the YouTube channel; subscribing on YouTube is completely optional (but appreciated). It runs on an honour system — we trust you.

Your numbers use the Mifflin-St Jeor equation — the same energy maths a good coach or dietitian runs — with protein targets from sports-nutrition research. It's solid general guidance, not medical advice. If you're pregnant, under 18, or managing a health condition or taking medication, check with your GP or a registered NZ dietitian before you start.

Yes. The quiz adapts to your diet (including vegan and vegetarian), your equipment (gym or home) and your experience — so a beginner training at home gets a plan that actually fits, not a copy-paste programme built for someone else.

Your plan is built right in your browser — no account needed. If you choose to save it, your email is only used to send your plan and the occasional PeakForm update; it's never sold or shared, and you can unsubscribe anytime.