Calorie Calculator

JSPT Calorie Calculator

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Total Daily Energy Expenditure

Send results on email

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BMR

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TDEE

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BMI

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MFM

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Workout Calories

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Rest Calories

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Weight Class

GRAMS/DAY

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Protein

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Fat

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Carbs

GRAMS/MEAL

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Protein

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Fat

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Carbs

CALORIES/DAY

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Protein

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Fat

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Carbs

Daily calories requirements

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Daily calories

Before using the data obtained using this calculator, please consult with doctor.

Track your calories on myfitnesspal

FAQ

Most frequent questions and answers

Nope! You will still be able to calculate your calories without your body fat percentage. The only feature that requires your body fat percentage is the MFM (Maximum Fat Metabolism). MFM is the number of calories you can eat below your TDEE without losing muscle mass.

Protein

Match your goal to these requirements. For example if you goal requires 0.68-1g/lb bodyweight, set the protein slider between 0.68g and 1g

  • If you are an athlete or highly active person attempting to lose body fat while preserving lean muscle mass or gain lean muscle mass, a daily intake of 0.68-1g/lb bodyweight is a good goal.
  • If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 0.45-0.68g/lb bodyweight is a good goal.
  • If you are sedentary and not looking to change body composition, a daily target of 0.36g/lb bodyweight is a good goal.

Carbohydrates/Fats

  • If you are looking for a balanced approach to carbs/fats leave the slider set to 50/50%
  • If you are looking for a low carb approach you can change the carbs/fat to as low as 30/70%
  • If you are looking for a high carb approach you can change the carbs/fat to as high as 70/30%

BMR (Basal Metabolic Rate): The number of calories you’d burn if you were motionless for a day (to keep you alive and basic functions of the body functioning)

TDEE (Total Daily Energy Expenditure): TDEE is a measure of how many calories you burn in total per day. If you would like more information on TDEE, watch the video created by ‘PicFit’ at the bottom of this page.

The truth is you don’t, however… you should know why they matter, so in an extreme nutshell..

  • You should never consume a total amount of calories per day UNDER your BMR to avoid effecting optimal health.
  • Your TDEE is the foundation of any goal, for example: If your goal is to lose body fat you would consume a safe amount of calories under your TDEE, this is called a calorie deficit. If your goal is to increase mass/muscle, you would consume an amount over your TDEE, this is called a calorie surplus.

This is why this calorie calculator is such a great tool, you can simply calculate the amount of calories you require for your goal and know exactly what you need to achieve it and stay in control.

Some people prefer this method of consuming a higher amount of calories on workout days and a lower amount of calorie on rest days. This method isn’t for everyone and most people prefer to have one calorie figure to stick to each and every day for ease of tracking their calories and for easier planning. This calorie figure has also been calculated for you and can be found on the nutrition tab as ‘daily calorie requirements’.

  1. The first thing to check is if you input the correct email, it may be an obvious one but I have been guilty of doing this a few times.
  2. The second thing is to check that the report has not landed in your junk email box
  3. Depending on your provider, certain emails may be blocked and mistakenly marked as spam by your provider and will automatically bounce. Certain providers such as iCloud do this more frequently. If you feel this may be the case, please contact me so I can check the email status and confirm. If this is the case please use a different email if possible.