Carnivore Diet Macro Calculator

Calculate your optimal protein and fat intake for a carnivore diet based on your body metrics and goals.

Weight Enter your weight in pounds (lbs)

Height Enter your height in inches

Age Enter your age in years

Gender

Activity Level

Dietary Goal

Body Fat Percentage (Optional) Enter your body fat percentage for more accurate calculations (leave blank to estimate)

Protein Priority: 50% Higher values prioritize more protein, lower values prioritize more fat

Quick Examples:

How to Use This Calculator

Enter your weight, height, age, and gender
Select your activity level and dietary goal
Optionally provide your body fat percentage for more accurate results
Adjust the protein priority slider based on your preference
Click Calculate to see your recommended daily macros for a carnivore diet

Formula Used

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

TDEE = BMR × Activity Multiplier

Daily Calories = TDEE × Goal Multiplier

Protein (g) = Lean Body Mass × Protein Factor

Fat (g) = (Daily Calories - (Protein × 4) - (Carbs × 4)) ÷ 9

Where:

s = +5 for males, -161 for females
Activity Multiplier: 1.2 (sedentary) to 1.9 (very active)
Goal Multiplier: 0.8 (weight loss), 1.0 (maintenance), 1.15 (muscle gain)
Protein Factor: 0.8-1.2g per pound of lean body mass
Carbs: Typically 0-10g on a carnivore diet

Example Calculation

Real-World Scenario:

A 35-year-old male, 180 lbs, 70 inches tall, moderately active, who wants to maintain weight on a carnivore diet.

Given:

Weight = 180 lbs
Height = 70 inches
Age = 35 years
Gender = Male
Activity = Moderate (1.55 multiplier)
Goal = Maintenance (1.0 multiplier)
Protein Priority = 50%

Calculation:

BMR = (10 × 180) + (6.25 × 70) - (5 × 35) + 5 = 1,802.5 calories

TDEE = 1,802.5 × 1.55 = 2,793.9 calories

Daily Calories = 2,793.9 × 1.0 = 2,794 calories

Protein = 180 × 0.9 = 162g (648 calories)

Fat = (2,794 - 648 - 40) ÷ 9 = 234g (2,106 calories)

Result: 162g protein, 234g fat, and 10g carbs for a total of 2,794 calories (23% protein, 75% fat, 2% carbs).

Why This Calculation Matters

Practical Applications

Ensures adequate protein for muscle maintenance and growth
Provides sufficient fat for energy on a zero-carb diet
Helps achieve specific body composition goals on carnivore

Key Benefits

Prevents nutrient deficiencies on a restrictive diet
Optimizes energy levels and physical performance
Supports metabolic health and weight management

Common Mistakes & Tips

Excessive protein intake (over 1.2g per pound of lean body mass) can lead to gluconeogenesis, where your body converts protein to glucose. This may kick you out of ketosis and cause digestive issues. Use the calculator to find your optimal protein range.

On a carnivore diet, fat is your primary energy source. Not eating enough fat can lead to fatigue, nutrient deficiencies, and muscle loss. The calculator ensures you get adequate fat to fuel your body and support hormone production.

Frequently Asked Questions

While many people naturally eat less on a carnivore diet due to increased satiety, tracking calories and macros can be helpful initially to ensure you're meeting your needs, especially if you have specific body composition goals. This calculator helps you establish a baseline to work from.

Most people do well with 0.8-1.2g of protein per pound of lean body mass on a carnivore diet. This calculator estimates your lean body mass and recommends an appropriate protein range based on your activity level and goals.

Yes, you can build muscle on a carnivore diet. Adequate protein intake (around 1g per pound of lean body mass), sufficient calories, and resistance training are key. Use the "Muscle Gain" goal setting to ensure you're eating enough calories to support muscle growth.

References & Disclaimer

Nutritional Disclaimer

This calculator provides general nutritional guidance for a carnivore diet. It is not a substitute for professional medical or nutritional advice. Consult with a healthcare provider before making significant dietary changes, especially if you have existing health conditions.

References

Nutrient Requirements and Optimal Ratios for a Carnivore Diet - Scientific analysis of macronutrient needs on meat-based diets
Carnivore Diet Macro Calculations - Practical guidance for calculating macros on a zero-carb diet
Protein Requirements for Active Individuals - Research on protein needs for physically active people

Accuracy Notice

This calculator provides estimates based on established formulas, but individual needs may vary. Factors like genetics, health conditions, and diet history can affect your optimal macro ratios. Monitor how you feel and adjust your intake accordingly. This calculator is most accurate for adults without serious metabolic conditions.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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health nutrition-diet-planning carnivore diet macro medical body weight

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