Step 1: Calculate Your TDEE (daily calories required to function)

Macro Calculator

The JPX.Fitness Macro Calculator has been developed to be the most comprehensive and easy to use fitness calculator for people who need personalised diet and workout plans to meet their goals. Our calculator takes the guess work out of dieting effectively. Simply enter your details, select your goals and retrieve your macros. You can also adjust your protein and fats to your preference. Scroll down to get started with the JPX.Fitness Macro Calculator now!
Age:
Age is required!
Gender:
Choose your gender
System:
Height:
ft in
cm
Height and weight are required!
Weight:
lbs
Formula:

Current Body Fat %:
How would you describe your normal daily activities?
How many week days per week do you exercise?
How many minutes per day do you exercise (cardio & weight lifting combined)?
How intense is your excercise?
Your BMR is: 1655 Calories/Day
Your TDEE is: 2246 Calories/Day
Step 2: Choose Your Goals (and pick your intensity)
Fat loss
1797
Calories/Day
Maintain
2246
Calories/Day
Bulking
2471
Calories/Day
Custom
Calories/Day
Suggested 15%
Aggressive 20%
Reckless 25%
Same as TDEE
Cautious 5%
Text Book 10%
Aggressive 15%
Enter Your Own
Step 3: Select Your Nutrition Plan (we suggest Balanced)
Choose Plans
%
%
%
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Step 4: Your Results
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 280.3 0 0 0 - 0 1121
GRAMS per meal 93.4 0 0 0 - 0 374
Step 4: Enter Your Details to Get Your Macros