Welcome to the Coach Schlon Macro Calculator! Understanding your macronutrient needs is essential for achieving your fitness and health goals. Whether you’re looking to build muscle, lose fat, or maintain your current weight, this tool will help you determine the ideal daily intake of proteins, fats, carbohydrates, sugar, and saturated fats. Additionally, it will provide an estimate of your total food energy in kilojoules.

How It Works

Our macro calculator uses the Harris-Benedict equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). By inputting your age, gender, weight, height, and activity level, you will receive a personalized breakdown of your daily macronutrient needs.


  • Age: Your age in years.
  • Gender: Select male or female.
  • Weight: Your current weight in kilograms or pounds.
  • Height: Your height in centimeters or inches.
  • Activity Level: Choose from the following options that best describe your daily activity:
    • Sedentary: Little to no exercise
    • Lightly active: Light exercise/sports 1-3 days/week
    • Moderately active: Moderate exercise/sports 3-5 days/week
    • Very active: Hard exercise/sports 6-7 days a week
    • Extra active: Very hard exercise/sports & a physical job

The macro calculator uses a combination of the Harris-Benedict equation to estimate Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), along with standard macronutrient distribution ranges to determine the ideal intake of proteins, fats, carbohydrates, sugar, and saturated fats.


After entering your details, click “Calculate” to receive your daily macronutrient needs:

  • Calories: Total daily calories (kcal) and food energy (kJ)
  • Protein: Daily protein intake (grams)
  • Fat: Daily fat intake (grams)
  • Carbohydrates: Daily carbohydrate intake (grams)
  • Sugar: Daily sugar intake (grams)
  • Saturated Fat: Daily saturated fat intake (grams)

Why Macronutrients Matter

Macronutrients are the nutrients your body needs in large amounts to function properly. They provide the energy required for daily activities and are essential for growth, metabolism, and other bodily functions.

  • Proteins: Essential for muscle repair and growth, and overall body function.
  • Fats: Important for energy, cell function, and hormone production. Healthy fats support overall health.
  • Carbohydrates: The body’s primary energy source. Carbs fuel your brain and muscles during exercise.
  • Sugar: A type of carbohydrate that provides quick energy. It’s important to manage sugar intake to avoid health issues.
  • Saturated Fats: Found in animal products and some plant oils. While needed in small amounts, it’s important to limit intake to maintain heart health.

Get Started

Use the form below to get your personalized macro calculations. Remember, these are estimates and should be used as a guide. For a more tailored plan, consider consulting with a nutritionist or dietitian.

Note: This calculator is intended for educational purposes and should not replace professional medical advice.