IMPERIA FITNESS

Macro Calculator

FREE MACRO CALCULATOR

Get calorie and macro targets built for you.

Ditch the generic calorie calculators and get a realistic starting point using the same coaching logic I use with my clients.

HOW TO USE THIS

Don't Overthink It.

Fill out the fields to calculate your daily calorie and macro targets.

Choose the answers that best describe you and your activity level. It’s not your most active day or how you look in the best lighting.

Be realistic. If you’re unsure, click the explainer for guidance.

Your results will appear instantly, along with the option to have them emailed to you.

Calculate your targets

Takes about 60 seconds. Your results appear immediately.

No f**king clue, Dylan...

Your Targets

Calories:

Protein: g

Carbs: g

Fats: g

Let me explain...

I need to break down why this number is different than what you've seen on MyFitnessPal, and more details based on your selections.

Enter your name and email address below and I'll send you my explanation.

THIS IS JUST THE STARTING POINT

This gives you targets. Coaching helps you execute.

If you want help adjusting targets, building the habits around them, and staying consistent when life gets busy, that’s what the coaching process is for.

SEE HOW COACHING WORKS

Not sure what to select?

The calculator uses the Mifflin–St Jeor equation, then adjusts the estimate using your normal activity, goal, and body-fat category. You only need a reasonable estimate.

Choose your activity level

  • Sedentary: Mostly sitting with little structured exercise.
    (roughly 2,000–4,000 steps/day)
  • Light activity: A mix of sitting, standing and walking, with light exercise 1–3 times per week.
    (roughly 4,000–8,000 steps/day)
  • Moderate activity: On your feet most of the day or training hard 3–5 times per week.
    (roughly 8,000–10,000 steps/day)
  • Very active: Physically demanding work plus frequent hard training.
    (often 15,000+ steps/day)

Choose your body-fat estimate

This helps keep protein targets realistic. Most scans and visual estimates are imperfect so choose the category that best represents you currently. These ranges are intentionally broad, don’t overthink it.

  • Lean: Men 13% or below; women 20% or below; typically normal BMI.
  • Average: Men ~14–24%; women ~21–31%; elevated BMI, possibly overweight.
  • High body fat: Men 25% or above; women 32% or above; clinically obese BMI.

 

Installment Options

BNPL options available on checkout page.
One time payment
PAY $2250
2 monthly installments
PAY $1125 x2
3 monthly installments
PAY $750 x3