Imperia Fitness

Macro Calculator

MACRO CALCULATOR

Get Your Personalized Calories & Macros

A simple calculator built with real coaching logic, not generic fitness math.

This calculator uses validated formulas and practical coaching principles to give you a realistic starting point based on your inputs.

Fill out the fields below to calculate your daily calorie and macro targets.
Your results will appear instantly, along with the option to have them emailed to you.

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.

Need help applying this?

No need to second guess adjusting them over time, building habits around them, and staying consistent when life gets busy.

I work with people who want to transform their health but need clarity, structure, and accountability.

Click here to see if coaching is a good fit.

(No pressure. Just a conversation.)

Latest Post

Activity & Body Fat Estimates

My calculator uses the Mifflin–St Jeor equation to estimate resting metabolism, then applies standardized activity multipliers to estimate total daily energy needs. It provides a smart starting point. Progress is dialed-in over time by assessing outcomes and adjusting as needed.

How to choose your activity level
Choose the option that best reflects your average day, not your hardest workouts.
  • Sedentary – Mostly sitting; little to no structured exercise (e.g., desk job, ~2–4k steps/day).
  • Light activity – Mix of sitting, standing, and walking; light exercise 1–3×/week (e.g., teacher, ~4–8k steps/day).
  • Moderately active – On your feet most of the day; hard exercise 3–5×/week (e.g., server, ~8–10k steps/day).
  • Very active – Physically demanding daily work; frequent hard training (e.g., manual labor, 15k+ steps/day).
 
About body fat estimates
Body fat estimates are used to set realistic protein targets.
  • Higher body fat – lower protein targets to avoid unnecessary extremes
  • Leaner individuals – higher protein targets to help preserve lean mass, especially in a calorie deficit

These are intentionally broad ranges.
Most body fat scans are imprecise, and visual estimates can be skewed by where you store fat.
Don’t overthink it, choose what best represents you right now.

  • Lean – Men ≤13%, Women ≤20%; Typically normal BMI.
  • Average – Men ~14–24%, Women ~21–31%; Elevated BMI, possibly overweight.
  • Higher body fat – Men ≥ 25%, Women ≥ 32%; Clinically obese BM