Get your baseline
Enter age, sex, height and weight. The calculator returns your BMR — the calories you'd burn lying in bed all day.
Free tool
Macro calculator: your calories & macros in 10 seconds
This free macro calculator estimates your BMR with the Mifflin-St Jeor equation, works out your TDEE from your activity level, then splits your daily calories into protein, carb and fat targets. Metric or imperial, no signup, nothing stored.
Your details
Your daily targets
2,000kcal / day
- Protein
- 0g
- Carbs
- 0g
- Fat
- 0g
0g / kg
4 kcal per gram
9 kcal per gram
BMR (at rest)0 kcal
TDEE (maintenance)0 kcal
BMI0
Water target0 L / day
Calculated with the Mifflin-St Jeor equation — the formula dietitians use most. Treat these numbers as a starting point and adjust after two weeks of real data.
How to use your numbers
Three steps from raw stats to daily targets you can actually hit.
Add movement and a goal
Your activity level turns BMR into TDEE. A fat-loss goal trims 20%; a muscle-building goal adds 10%.
Hit the targets daily
Numbers only work if you track them. Thryvo scans a meal photo and fills your macros in about ten seconds.
Macro
Calories per gram
What it does
Protein
4 kcal
Preserves muscle in a deficit, keeps you full
Carbs
4 kcal
Fuels hard training and recovery
Fat
9 kcal
Hormone production and nutrient absorption
What is BMR, TDEE and a macro split?
The three numbers behind every calorie target — explained in plain English.
BMR — basal metabolic rate
Your BMR is the number of calories your body burns at complete rest just to keep you alive — breathing, heartbeat, brain function. This calculator uses the Mifflin-St Jeor equation, the formula most dietitians rely on, which factors in age, sex, height and weight.
TDEE — total daily energy expenditure
TDEE is your BMR plus everything else you burn: walking, workouts, digestion. We estimate it by multiplying BMR by an activity factor (1.2 for desk jobs up to 1.9 for athletes). Your daily calorie target starts from TDEE, then adds or subtracts 20% depending on whether your goal is fat loss or muscle gain.
Macro split — protein, carbs and fat
A macro split divides your daily calories into protein, carbohydrates and fat. Protein is usually set by bodyweight: research suggests 1.6–2.2 g per kg per day for people losing fat or building muscle. Remaining calories are then shared between carbs and fat using the split you pick.
Macro calculator FAQ
Answers to the questions people ask most about calorie and macro targets.
It estimates your resting metabolic rate with the Mifflin-St Jeor equation, multiplies it by an activity factor to get your TDEE (total daily energy expenditure), applies your goal adjustment, then divides those calories into protein, carbs and fat using the split you pick.
Formula-based estimates land within roughly 10% for most people. Use the numbers for two weeks, track your weight trend, then adjust calories by 100–200 per day if the trend is not moving the way you want.
Most evidence supports 1.6–2.2 g of protein per kg of bodyweight per day when you are losing fat or building muscle. The high-protein split in the calculator usually lands inside that range.
Consistency beats precision. Hitting your calorie and protein targets most days matters far more than matching carbs and fat exactly, so treat those two as flexible.
Yes — it runs entirely in your browser, needs no account, and stores nothing. Thryvo's app tracks these targets for free too.
Free & no signup
Save these targets with Thryvo
Thryvo's app tracks these targets for free too — scan a meal photo and your macros update in about ten seconds.
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