Carnivore Diet Macro Calculator
Hitting the right macros based on your metabolic flexibility and diet goals (improving health, weight loss, muscle gain, or maintenance) is the key to achieving the best results on the Carnivore Diet.
To reach the optimal macronutrient balance, use the following Carnivore Diet Macro Calculator, which finds the best ratios based on your gender, height, weight, and activity level.
It works just as well as an animal based diet calculator. The animal based approach keeps the same meat foundation and adds some fruit, honey, or raw dairy, so your protein and fat targets are worked out exactly the same way.
Your details
Drag to adjust, your macros update as you go
Light exercise 1-3 days a week
Fine-tune: body fat (optional)
Or estimate from body type
Your daily macros
Example numbers. Drag the sliders to make them yours
Includes your 460 kcal daily deficit from the weight projection pace, taken out of fat while protein stays constant. You do not need to count calories strictly, focus on the right food first.
One way to hit these numbers today. Swap like for like. Build a meal plan
Your macros, one link
This link reopens the calculator with your exact stats. Bookmark it to check your protein and fat targets when logging meals or shopping, or send it to your coach or an accountability partner so they know what you are aiming for.
Weight goal
Your target weight based on your height and gender
The adjusted target is an initial weight goal you should focus on first. This target is your ideal body weight adjusted based on your current weight to make the process more achievable.
Weight Projection
Estimated path to your target at a steady calorie deficit
~460 kcal daily deficit (20% of your maintenance calories)
You have the numbers. Now what do you actually eat?
Hitting protein and fat targets is the part most people give up on, not the maths.
- Weekly meal plans built around your calculated macros
- A coach who checks whether your targets are working for you
- Live Q&A with carnivore doctors on bloodwork and lipids
- 24/7 chat when you are not sure a number looks right
$59/month
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What Is A Carnivore Diet Macro Calculator?
Proper amounts of protein, fat, and calories can mean the difference between feeling great all day or experiencing low energy, bathroom issues, and other negative symptoms.
To maintain health, manage weight, and support different bodily functions, you need the right amounts of fat, protein, and calories.
Healthy fats provide sustained energy, support brain function, balance hormones, and boost nutrient absorption.
You need protein to maintain and grow muscles, regenerate tissues, and stay full, which helps with weight control.
The right amount of calories provides enough energy for the body to function, support metabolism, and manage weight.
So, to help you achieve these goals, this Carnivore Diet Macro Calculator streamlines your diet experience by offering personalized recommendations.
The calculator uses the Katch-McArdle Basal Metabolic Rate (BMR) calculation to determine your daily calorie needs based on factors such as age, gender, height, and activity levels.
From there, it recommends an optimal daily protein target based on your lean body mass. Finally, it sets a fat gram goal to help you reach your calorie target while keeping the right protein-fat balance.
Although this macro calculator is significantly useful and easy to use, you can make the most of it with guidance from doctors and nutritionists, as their expertise ensures a healthy, sustainable approach to your goals.
How Does It Work?
The Katch-McArdle equation is a formula used to estimate an individual's Basal Metabolic Rate (BMR), which represents the number of calories your body needs at rest to maintain basic bodily functions like breathing, blood circulation, and cell production.
It accounts for lean body mass (LBM), providing a more accurate metabolic rate estimate than using total body weight alone.
The Katch-McArdle equation is:
- BMR (Katch-McArdle) = 370 + (21.6 * LBM in kg)
- BMR (Katch-McArdle) = 370 + (9.82 * LBM in lbs)
To determine your total daily calorie needs, you can multiply your BMR calculated from this equation by an activity factor based on your daily activity level:
- Sedentary (little/no exercise): BMR * 1.2
- Lightly active (light exercise 1-3 days/week): BMR * 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR * 1.55
- Very active (hard exercise 6-7 days/week): BMR * 1.725
- Super active (very hard exercise, physical job, training 2x/day): BMR * 1.9
By calculating BMR via the Katch-McArdle formula focusing on lean mass and then applying an activity multiplier, you can better estimate your total daily caloric needs for weight maintenance or goals like fat loss or muscle gain.
How Many Calories On A Carnivore Diet?
This is the question the calculator gets asked most, and the honest answer is that there is no single carnivore calorie number. Most adults land between 1,800 and 3,000 calories a day, but a smaller sedentary person can sit near 1,600 while a large, very active person may need over 3,500. What decides it is your lean body mass and activity level, not the diet.
Once you have your calculated number, the usual way to use it is:
- Maintenance: eat close to your calculated daily calories.
- Fat loss: around 10 to 25% below it, taking the reduction out of fat while protein stays constant.
- Muscle gain: slightly above it, roughly 5 to 15%, since a bigger surplus mostly adds fat.
Do you actually have to count them? Most people do not. Protein and fat are far more filling than carbohydrate, so appetite tends to regulate intake on its own, and this is exactly why so many people lose weight on carnivore without tracking anything. Treat the calculated number as a sanity check for the first few weeks, or if progress stalls, rather than something to hit every day.
Frequently Asked Questions
Related Resources
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Carnivore Diet Food List
Complete list of foods to eat and avoid on a carnivore diet.
How Much Meat Per Day
Turn your protein target into a simple daily amount of meat.
7-Day Carnivore Meal Plan
Sample meal plans based on your calculated macros.
Carnivore Diet Benefits
Research-backed benefits of following a carnivore diet.
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Compare these popular low-carb approaches to find what's right for you.