Free macro calculator
Know your numbers. Hit your goal.
Calculate your BMR, TDEE, daily calories and protein, carb & fat targets in seconds - metric or imperial, no signup required.
Please enter your age, height and weight to calculate your macros.
Save my results
We'll email your targets and add you to the Thryvo launch list. No spam.
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How it works
From formula to your plate
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Mifflin-St Jeor BMR
We estimate your resting metabolic rate from your sex, age, height and weight - the equation the AND rates most accurate for most adults.
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Activity & goal adjust
Your BMR is multiplied by an activity factor to get TDEE, then adjusted for fat loss, maintenance or muscle gain.
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Your macro split
Calories are divided into protein, carbs and fat using the split you pick - targets you can actually eat against each day.
FAQ
Macro questions, answered
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 isn't moving the way you want.
Most evidence supports 1.6-2.2 g of protein per kg of bodyweight per day when you're losing fat or building muscle. The high-protein split in the calculator usually lands inside that range.
Yes - it runs entirely in your browser, needs no account, and stores nothing.
Next step
Now let Thryvo Cal track them for you.
Knowing your targets is half the job. Thryvo Cal counts your calories and protein as you eat - no manual logging. Google Play closed testing is open now.