Carnivore Diet Macro Calculator
The Carnivore Diet Macro Calculator estimates your daily caloric needs and macro distribution based on weight, height, and activity level. This tool helps carnivore dieters and biohackers optimize their protein and fat intake for better metabolic health. Whether you are aiming for weight loss, muscle gain, or deep ketosis, this calculator provides precise fuel ratios to avoid stalls.
How Daily Caloric Needs and Macros Are Calculated
This metric represents the specific amount of energy (calories) and grams of protein and fat you need to eat daily. The calculation uses the Mifflin-St Jeor equation, a widely trusted method, to determine your Basal Metabolic Rate (BMR). This number reflects the calories your body burns at complete rest to keep your organs functioning.
BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + s
Where:
- s = +5 for males, -161 for females
Next, the calculator multiplies your BMR by your activity level to find your Total Daily Energy Expenditure (TDEE). It then applies your specific goal multiplier to find your final daily calories. Protein is set based on your lean body mass to support muscle, while fat fills the remaining energy needs. This process ensures you get the right fuel for your goals.
This method is scientifically validated to provide an accurate starting point for your diet.
What Your Daily Caloric Needs and Macros Mean
Your results tell you exactly how much protein and fat to eat to reach your goals without guessing. This helps you balance fuel sources so your body burns fat efficiently. You can use these numbers to plan your meals effectively.
Weight Loss: To lose fat, aim for the lower end of your calorie range. Keep protein high to spare muscle mass, but strictly limit added fats like butter or oil to the calculated number. Do not exceed your daily calorie limit if the scale does not move.
Muscle Gain: For building muscle, eat at the suggested calorie surplus. Focus on hitting the upper limit of your protein target to support growth, and ensure you eat enough fat to meet your energy needs.
Maintenance: To maintain your current weight, match the calculated calories exactly. If you notice weight creeping up, lower your fat intake by about 10-15 grams.
Important Note
Always listen to your body’s hunger signals alongside these numbers. If you feel weak or dizzy, you may need to adjust your electrolytes or fat intake slightly.
This calculation is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new diet plan or making significant changes to your nutrition.
Monitor your weekly weight trends and energy levels to fine-tune your intake for the best results.