Carnivore Diet
Macronutrient Calculator
Get Complete Control of your Macronutrients
Optimize Your Carnivore Diet with Accurate Macros.
- Easily calculate the right fat-to-protein ratio for your diet.
- Save time with a quick and easy-to-use tool
- Perfect for beginners and experienced dieters.
The Carnivore Diet Macronutrient Calculator is designed to simplify the process of determining your macronutrient needs. Whether you’re aiming for weight loss, maintenance or muscle growth, this tool helps you tailor your diet.
Before determining your ideal carnivore macros, it's essential to know your TDEE to get accurate results!
Carnivore Diet Macro Calculator-Optimize Your Protein and Fat Intake
This calculator helps determine your ideal protein and fat intake on a carnivore diet based on your daily caloric needs.
Your Macronutrient Breakdown
Protein: -- grams (-- calories)
Fat: -- grams (-- calories)
Base TDEE: -- calories
Adjusted Daily Calories: -- calories
How to Determine Your Carnivore Diet Macros
💡 The Carnivore Diet Macro Calculator helps you determine your ideal protein and fat intake based on your Total Daily Energy Expenditure (TDEE) and selected goal (fat loss, maintenance, or muscle gain). It calculates your daily macronutrient targets in both grams and calories, allowing you to customize your ratio for optimal results.
- Effortlessly calculate your ideal fat and protein intake.
- Fully Customized to your inputs
- Streamline meal planning for a seamless carnivore lifestyle.
The CDM Calculator ensures you maintain the proper fat-to-protein balance, helping you achieve your goals while staying true to the carnivore diet. Receive personalized recommendations designed to fit your unique needs and simplify your journey.
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How Much Protein Should I Eat on a Carnivore Diet?
For most individuals on a carnivore diet:
General recommendation:
- Aim for 0.8 to 1.2 grams of protein per pound of body weight (1.8 to 2.6 grams per kg).
- For muscle gain: Increase intake to 1.2 to 1.6 grams per pound (2.6 to 3.5 grams per kg)
- For weight loss: Keep protein intake at 1.0 to 1.2 grams per pound (2.2 to 2.6 grams per kg) to preserve muscle mass.
Factors to Consider:
- Activity Level: Higher activity levels often require more protein to support muscle repair and recovery.
- Goals: Weight loss may benefit from higher protein intake to maintain lean muscle mass, while maintenance focuses on balance.
- Body Weight: Protein needs are generally calculated based on your weight and goal.
💡 Going too high on protein (over 40% of total calories) may lead to gluconeogenesis, where excess protein converts to glucose, potentially slowing fat adaptation
Want precise recommendations? Use our Carnivore Diet Macronutrient Calculator to determine your ideal protein intake!
How Much Fat Should I Eat on a Carnivore Diet?
For most individuals, fat intake should make up 60-80% of your daily calories, depending on your goals.
- For weight loss: Aim for around 70% fat intake.
- For maintenance: A 75-80% fat intake works well for most people.
- A common ratio: 2:1 fat-to-protein by weight (grams).
Factors to Consider:
- Satiety: Fat provides energy and helps you feel full, making it essential for maintaining the diet long-term.
- Energy Needs: Your daily calorie requirements will influence how much fat you need.
- Macro Ratio: Adjust your fat-to-protein ratio based on whether you’re aiming for weight loss or maintenance.
💡 Fat is your primary fuel source on a carnivore diet. Going too low in fat (under 60%) may lead to low energy, hunger, and difficulty maintaining the diet long-term.
Let our calculator guide you to the perfect fat-to-protein ratio for your goals!
About - Carnivore Diet Macro Calculator
Behind the Carnivore Diet - README
💡 The carnivore diet is a high-protein, high-fat diet that eliminates all plant-based foods. While research on strict carnivore diets is limited, there is scientific support for many of its principles—especially in relation to metabolic health and inflammation.
Potential Benefits
Weight Loss & Metabolic Health – Low-carb, high-fat diets like keto may help to improve insulin sensitivity, support fat loss, and stabilize blood sugar.
Autoimmune & Gut Health – Eliminating plant-based foods may reduce gut irritation and inflammation for some individuals with autoimmune conditions.
Neurological Benefits – Ketogenic diets (which share similarities with carnivore) have been studied for epilepsy, cognitive function, and mood stabilization.
💡 A science-based approach would be to monitor blood work and adjust intake based on health markers rather than relying solely on theory.
Potential Risks & Considerations
Lack of Long-Term Research – There are no large-scale, long-term clinical trials on strict carnivore diets.
Possible Nutrient Deficiencies – Some micronutrients found in plants (e.g., vitamin C, fiber) may require supplementation or strategic food choices (e.g., organ meats).
Heart Health Debate – High saturated fat intake raises LDL (“bad” cholesterol) in some individuals, though other markers like HDL and triglycerides may improve.
Final Thought: Is the Carnivore Diet Right for You?
The carnivore diet is highly individualized—some thrive on it, while others may need to adjust. Always listen to your body, track your health markers, and consult a healthcare professional before making major dietary changes.
What does this calculator do?
💡 This calculator determines your ideal macronutrient intake for the carnivore diet by balancing fat and protein based on your TDEE and goal.
- It calculates your daily protein and fat intake in grams and calories.
- You can choose from preset macro ratios or customize your own.
- It adjusts your intake based on your goal (fat loss, maintenance, or muscle gain).
💡 By tailoring fat-to-protein intake, this tool ensures you stay within carnivore diet guidelines while achieving your desired results.
Who should use this calculator & why?
This calculator is ideal for:
✔️ Those following a carnivore or ketogenic diet who want a precise fat-to-protein breakdown.
✔️ Athletes and bodybuilders looking to optimize muscle gain or fat loss while staying low-carb.
✔️ Anyone struggling to balance protein and fat intake without tracking every meal manually.
How to use this calculator (Features explained)
Enter Your TDEE (Daily Calorie Needs)
- Use your TDEE (Total Daily Energy Expenditure) as the starting point for calculating macros.
- If you don’t know your TDEE, use the TDEE calculator first before entering a value here.
Select Your Goal
- Adjusts your total calorie intake based on your goal:
- Fat Loss: Creates a calorie deficit.
- Maintenance: Keeps calories at TDEE.
- Muscle Gain: Increases calorie intake to support muscle growth.
Choose a Macro Ratio or Customize
- Preset Ratios: Choose from 20/80, 30/70, 35/65, 40/60 (Protein/Fat).
- Custom Ratio: Adjust sliders to select your own protein-to-fat percentage.
💡 Once you input these details, the calculator generates your daily macronutrient targets in grams and calories.
Goal Selection - Fat Loss (-1000 to -250 cal/day)
💡 To lose fat on a carnivore diet, you need a calorie deficit while maintaining an optimal fat-to-protein ratio.
How it Works:
- You reduce calories while keeping fat intake high enough to support energy levels.
- A higher fat ratio (70%+ fat) is often ideal for maintaining ketosis and reducing hunger.
Estimated Weekly Weight Loss
| Calorie Deficit | Expected Weight Loss |
|---|---|
| -250 kcal/day | ~0.25 kg (0.5 lbs) per week |
| -500 kcal/day | ~0.5 kg (1 lb) per week |
| -750 kcal/day | ~0.75 kg (1.5 lbs) per week |
| -1000 kcal/day | ~1 kg (2 lbs) per week (aggressive) |
Pitfalls of Excessive Deficits
- Too low on fat = low energy and cravings.
- Too high on protein = possible gluconeogenesis (protein converted to glucose), slowing fat loss.
- Recommendation: A moderate 500 kcal/day deficit is sustainable while preserving muscle.
Goal Selection - Maintenance/Recomposition (0 cal)
💡 Eating at maintenance allows you to stay at your current weight while focusing on nutrient balance.
How it Works:
- Calories remain at TDEE, keeping body composition stable.
- Great for body recomposition (gaining muscle while losing fat) when combined with strength training.
- A balanced protein-to-fat ratio helps optimize energy and recovery.
💡 If you are happy with your weight but want to refine your macros for better performance or body composition, maintenance is the best choice.
Goal Selection - Muscle Gain (+250 to +750 cal/day)
💡 For muscle growth, you need a calorie surplus—but protein and fat ratios still matter.
How it Works:
- Increased calories provide extra fuel for muscle growth.
- A higher protein intake (35-40%) supports muscle recovery and strength gains.
- Fat remains high enough to maintain energy and hormone balance.
Estimated Weekly Weight Gain
| Calorie Surplus | Expected Weight Gain |
|---|---|
| +250 kcal/day | ~0.125 kg (0.25 lbs) per week |
| +500 kcal/day | ~0.25 kg (0.5 lbs) per week |
| +750 kcal/day | ~0.375 kg (0.75 lbs) per week |
Pitfalls of Excessive Bulking
- Too large a surplus = unnecessary fat gain.
- Too much protein = reduced fat adaptation in strict carnivore dieters.
- Recommendation: +250 to +500 kcal/day is ideal for lean muscle gain.
How the calculations work (Formulas & Methods)
💡 This calculator follows a simple but effective formula to determine your macronutrient needs based on your TDEE, goal, and chosen macro ratio.
Step 1: Adjust TDEE Based on Goal
Your starting point is Total Daily Energy Expenditure (TDEE).
- Fat Loss: TDEE – 250 to 1000 kcal
- Maintenance: TDEE (unchanged)
- Muscle Gain: TDEE + 250 to 750 kcal
Formula Used:
Adjusted Daily Calories=TDEE+Goal Adjustment
Step 2: Calculate Macronutrient Breakdown
Once the adjusted calorie intake is determined, macronutrient values are split based on the selected protein-to-fat ratio.
Protein Calculation
Protein provides 4 kcal per gram.
1️⃣ Protein Calculation
- Protein Calories = Adjusted Daily Calories × (Protein Percentage ÷ 100)
- Protein Grams = Protein Calories ÷ 4
Fat Calculation
Fat provides 9 kcal per gram.
2️⃣ Fat Calculation
- Fat Calories = Adjusted Daily Calories × (Fat Percentage ÷ 100)
- Fat Grams = Fat Calories ÷ 9
💡 Example Calculation:
- TDEE: 3000 kcal
- Goal: Maintenance (no calorie change)
- Macro Ratio: 30% Protein / 70% Fat
Protein Calculation
– Protein Calories = 3000 × 0.30 = 900 kcal
– Protein Grams = 900 ÷ 4 = 225 g protein
Fat Calculation
– Fat Calories = 3000 × 0.70 = 2100 kcal
– Fat Grams = 2100 ÷ 9 = 233 g fat
What the result means
Adjusted Daily Calories
💡 Your final calorie target after goal selection (fat loss, maintenance, muscle gain).
- If it’s lower than your TDEE, you’re in a calorie deficit (fat loss).
- If it’s higher than your TDEE, you’re in a calorie surplus (muscle gain).
Protein (Grams & Calories)
💡 Protein intake ensures muscle preservation and repair.
- Too low = muscle loss, lower energy.
- Too high = reduced ketosis in strict carnivore diets.
- Typical range: 20-40% of total calories.
Fat (Grams & Calories)
💡 Fat is the primary energy source in the carnivore diet.
- Too low = energy crashes, hunger.
- Too high (while over-consuming calories) = fat gain.
- Typical range: 60-80% of total calories.
Tip 1: Macros for Fat Loss or Muscle Gain
💡 Your macronutrient ratio should align with your goal—but balance is key.
- For Fat Loss: Stick to a higher fat percentage (70-80%) to maintain energy and satiety. Avoid going too high on protein, as excess protein can be converted to glucose (gluconeogenesis), potentially slowing fat adaptation.
- For Muscle Gain: Increase protein intake (35-40%) to support muscle recovery, but don’t drop fat too low—fat is crucial for hormone balance and energy on a carnivore diet.
💡 If progress stalls, adjust your calorie intake first before changing macros.
Tip 2: How to Make Meal Planning Easier
💡 Once you have your daily macro targets, simplify meal prep by using whole food sources that naturally fit your ratios.
- For high-fat meals: Choose fatty cuts of beef, lamb, pork belly, or organ meats.
- For higher protein intake: Add leaner cuts like sirloin, chicken, or fish while including butter or tallow for extra fat.
- For strict carnivore: Stick to animal-based sources only, but if you’re more flexible, consider eggs and dairy to help meet macro goals.
💡 A simple way to stay consistent is to eat similar meals daily and track results every few weeks.
Did you know?
💡 Did you know? The ideal fat-to-protein ratio in a carnivore diet is highly debated, but many experts suggest a 70% fat / 30% protein ratio closely resembles the hunter-gatherer diet of early humans.
- Some modern research suggests that excess protein can lead to an energy deficit, especially in low-carb diets, due to gluconeogenesis.
- Historical diets of indigenous cultures (e.g., Inuit, Masai) prioritized high-fat intake to sustain energy levels in extreme environments.
💡 While the “perfect ratio” varies by individual, this calculator helps tailor macros to fit personal needs and optimize results.
Top Questions - Carnivore Diet Macro Calculator
What are macronutrients on the carnivore diet?
Macronutrients refer to protein and fat, the two main components of the carnivore diet. They provide the energy and nutrients your body needs to function optimally.
How do I calculate my fat-to-protein ratio?
Use the calculator to input your weight, activity level, and goals. It will recommend an ideal fat-to-protein ratio, typically between 1:1 and 2:1 (grams of fat to protein).
What is the best fat-to-protein ratio for weight loss on a carnivore diet?
For weight loss, a higher protein-to-fat ratio (such as 1:1) helps preserve muscle mass while reducing body fat. However, preferences vary based on individual energy needs and satiety levels.
How much protein should I eat on a carnivore diet?
Protein needs vary based on body weight and activity level. A common guideline is 0.8 to 1.2 grams of protein per pound of body weight (1.76 to 2.64 grams per kilogram)
How much fat should I eat on a carnivore diet?
Fat intake depends on your energy needs and goals. The calculator helps balance fat intake to maintain satiety and energy while aligning with your dietary objectives.
Can I adjust macros for muscle gain or maintenance?
Yes, the calculator allows you to adjust your macros for different goals, whether you’re aiming to build muscle, maintain weight, or lose fat.
Can I eat carbs on a carnivore diet?
Strict carnivore diets exclude carbs entirely, but some variations allow minimal carbs from dairy (lactose) or organ meats (which contain small amounts of glycogen)
What are common mistakes when starting a carnivore diet?
Common mistakes include not eating enough fat, failing to track macros, and neglecting hydration. This calculator ensures you get precise macro recommendations tailored to your goals. Pair it with our Hydration Calculator to track your water intake and stay fully supported on your carnivore diet journey.
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