Carnivore Macro Calculator
Calculate your optimal protein and fat intake for the carnivore diet based on your body metrics and goals.
What is the Carnivore Diet?
The carnivore diet is a restrictive dietary approach that includes only animal products and excludes all plant foods. This means eating meat, fish, eggs, and sometimes dairy while eliminating fruits, vegetables, grains, legumes, nuts, and seeds. It's an elimination diet that has gained popularity for its potential benefits in weight loss, autoimmune conditions, and mental clarity.
Calculate Your Carnivore Macros
Why Track Macros on Carnivore?
While the carnivore diet naturally eliminates carbohydrates, tracking protein and fat intake can be beneficial for:
- Weight management - Adjusting calories through fat intake can help with weight loss or gain
- Performance optimization - Ensuring adequate protein for muscle maintenance and recovery
- Nutritional adequacy - Balancing fat and protein for optimal energy and satiety
- Goal achievement - Tailoring your approach based on whether you want to lose fat, maintain weight, or gain muscle
Carnivore Diet Food List
Foods to Eat
- Meat: Beef, lamb, pork, chicken, turkey, venison, bison, organ meats
- Fish and Seafood: Salmon, sardines, mackerel, shrimp, oysters, scallops
- Animal Products: Eggs, bone marrow, bone broth
- Dairy (optional): Butter, ghee, hard cheeses, heavy cream (if tolerated)
- Seasonings: Salt, pepper (some include minimal spices)
Foods to Avoid
- All plant foods (fruits, vegetables, grains, legumes)
- Nuts and seeds
- Processed foods and oils
- Sugar and artificial sweeteners
- Most condiments and sauces
How Our Carnivore Macro Calculator Works
Our calculator uses the Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR), then applies activity multipliers and goal adjustments to calculate your optimal calorie intake. For a carnivore diet:
- Protein is calculated based on your body weight (generally 1g per pound of body weight)
- The remaining calories come from fat
- Carbohydrates are set to zero, as per carnivore diet principles
Tips for Success on the Carnivore Diet
- Focus on fatty cuts - Aim for fattier cuts of meat to ensure adequate energy intake
- Include organ meats - Organs like liver are nutrient-dense and provide essential vitamins
- Stay hydrated - Drink plenty of water and consider electrolyte supplementation
- Listen to your body - Adjust your intake based on hunger, energy levels, and performance
- Transition gradually - Consider easing into the diet to minimize adaptation symptoms
Frequently Asked Questions
Is the carnivore diet healthy long-term?
The long-term effects of the carnivore diet are still being studied. While many report improvements in various health markers, it's important to monitor your health with regular check-ups and bloodwork. Consider working with a healthcare provider familiar with low-carb approaches.
Will I get enough nutrients on carnivore?
Animal foods are nutrient-dense and provide many essential vitamins and minerals. Including organ meats and a variety of animal products can help ensure nutritional adequacy. Some people choose to supplement with certain nutrients like vitamin C or magnesium.
How much fat should I eat on carnivore?
Fat intake on carnivore depends on your goals. For weight maintenance, our calculator typically recommends 70-80% of calories from fat. For weight loss, slightly lower fat intake creates a caloric deficit, while those looking to gain muscle may need more total calories with adequate protein.
Disclaimer
This calculator and information is for educational purposes only and not intended as medical advice. The carnivore diet is not suitable for everyone. Consult with a healthcare professional before making significant dietary changes, especially if you have existing health conditions or take medication.