Carnivore Diet Calorie Calculator

The Carnivore Diet Calorie Calculator estimates your daily caloric needs and macronutrient split using your age, weight, and activity level. This tool helps carnivore dieters optimize their energy and satiety by finding the perfect protein-to-fat ratio. Whether you are starting a weight loss journey, building muscle, or maintaining your current weight, this calculator provides a clear roadmap.

Enter your age in years
Enter your height in centimeters
Enter your current weight in kilograms
Adjust protein percentage (20-40%). The remainder will be fat calories.

How Caloric Needs and Macros Are Calculated

Caloric needs and macros represent the total energy your body burns daily and how that energy is divided between protein and fat grams. We use the Mifflin-St Jeor Equation because it is the most reliable method for estimating metabolic rate in healthy individuals.

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + s

Where:

  • s is +5 for males and -161 for females.

First, we calculate your Basal Metabolic Rate (BMR) to determine the calories you burn at complete rest. Next, we multiply your BMR by an activity factor to find your Total Daily Energy Expenditure (TDEE). We then adjust this number based on your goal, applying a deficit for weight loss or a surplus for gain. Finally, we split these calories into protein and fat grams based on your selected ratio.

What Your Caloric Needs and Macros Mean

Your result tells you exactly how much to eat daily to reach your goal without feeling tired or hungry. By hitting these specific gram targets, you ensure your body has enough fuel from fat while using protein to build and repair muscle.

  • Weight Loss: If your calories are below your maintenance level (e.g., a 20% deficit), prioritize the protein target (30-40%) to stay full. For example, if your target is 2,000 calories with 30% protein, aim for 150g of protein and 111g of fat.
  • Muscle Gain: Use the calorie surplus to fuel heavy workouts. A lower protein ratio (20-25%) allows for more fat calories, which provides sustained energy for training without spiking insulin.
  • Maintenance: Match your calculated TDEE exactly. If you feel cold or lethargic, increase your fat intake slightly; if you gain weight, reduce it.

Important: Remember that fat provides 9 calories per gram, while protein provides only 4. Eating too much lean protein without enough fat can lead to fatigue, so track your grams carefully.

Disclaimer: This calculator is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any new diet plan.

Monitor your energy levels and weight weekly, and adjust your fat intake by 10-20 grams if you are not seeing the desired results.

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