Carnivore Diet Macro Calculator (2024)

The Macro/Calorie calculator

Now that you have a rough number of calories and macros you need per day, the next step is adjusting your macro needs to more closely match your goals on the carnivore diet. But how would you do that?

You'll notice the calculator has given you some guidelines but how does that look from a practical point of view? How much should you be eating from each food group?

Your protein intake should not be a percentage of your macros because protein is not used as a source of energy until you've depleted your fat and carbohydrate stores. Protein is a building block for growth and repair. Whether your goal is weight loss or weight gain, your protein intake will be a crucial part of achieving that goal.

You'll need around 0.8-1g of protein per pound of goal body weight if you're sedentary and 1-1.2g of protein per pound of goal body weight if you're training hard or trying to gain muscle.

Contrary to popular belief, fat isn't just fat. Fat is a source of energy, a source of essential fatty acids and a source of essential vitamins and minerals.

You'll need around 0.8g-1g of fat per 1lb of body weight. While it may seem a little less than protein, that's because fat has 9 calories per gram compared to only 4 calories per gram in protein. Fat is extremely energy dense.

If you're working with an autoimmune condition or feel low energy with your current fat intake, a lot of people have success with higher saturated fat and lower protein intake.

Just be sure to get most of your fat from animal sources and not plant sources like olive oil and seed oils.

The carbohydrate recommendations are based on this research paper, highlighting how many carbs a human actually needs for sports performance:

To answer the most common question, yes, your body does need carbs. So much so, that your body, specifically the liver, actually makes them all day for you. Of course, you can go 100% carb free on a carnivore diet and, after a transition period, you'd do just fine.

However, if you'd like to gain muscle while optimising body fat, you might benefit from some carbohydrates. Why? Because gaining super physiological amounts of muscle is NOT natural (ever seen a bodybuilder tribesman?). Muscle is expensive to make and even more expensive to maintain. Being able to gain muscle is a privilege of modern society.

Carbs aid in the process of gaining muscle by reducing muscle catabolism (breakdown), they can lower stress, improve sleep and help your body make the hormones required for muscle growth.

If you do choose to use them, be sure to use a source that aligns most closely with your goals and consider using the remaining calories after you calculated your protein and fat intake.

That's all well and good, but how would this actually look on a plate? Here's how that might look as food on your plate if you're 170lb, train 4 x week and want to maintain body weight:

Of course, you might want to eat only 1 or 2 times per day and may want to lose or gain weight.

READ MORE: CARNIVORE DIET FOODS

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