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Fitness Calculator

Input your information into the JRD Fitness Calculator below to receive baseline nutritional requirements to help you make informed decisions about your diet.

YOUR PERSONAL INFO

DAILY ENERGY EXPENDITURE

Sedentary
Little to no exercise
Light Exercise
1-3 times per week
Moderate Exercise
3-5 times per week
Intense Exercise
5-7 times per week

FITNESS GOALS

Lose Weight
Maintain Weight
Gain Weight

YOUR BODY TYPE

Ectomorph
Naturally thin & lean
Mesomorph
Naturally muscular & athletic
Endomorph
Naturally broad & thick
Macros
grams per day
DAILY %
Carbohydrates
100g
33%
Protein
100g
33%
Fat
100g
33%

1,200 CALORIES PER DAY

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Sedentary

No moderate or vigorous activities and no intentional exercise. Spending most of the day sitting (e.g. desk job).

Lightly Active

Your daily activities include: Activities of daily living, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening. Exercise that is equal to walking for 30 minutes at 4mph 2 times per week. Spending a good part of the day on your feet (e.g. teacher, salesman).

Active

Your daily activities include: Activities of daily living, such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening. Exercise that is equal to jogging for 1 hour at 5mph 3-4 times per week. Spending a good part of the day doing some physical activity (e.g. waitress, mailman).

Very Active

Your daily activities include: Activities of daily living such as shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn and gardening. Exercise that is equal to running for 1 hour and 15 minutes at 5.5mph 5-6 days per week. Spending most of the day doing heavy physical activity (e.g. bike messenger, carpenter).

Ectomorph

Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight.

Mesomorph

Mesomorphs are athletic, solid, and strong. They can eat what they want without worrying too much about it. They can gain or lose weight without too much effort.

Endomorph

Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain weight easily.