What is a carnivore macro calculator?
A carnivore macro calculator determines your daily protein, fat, and calorie targets for an animal-based diet. Since carnivore eliminates carbohydrates, your energy comes entirely from protein (4 kcal/g) and fat (9 kcal/g). The calculator uses your TDEE — adjusted for activity and goal — then allocates protein first, then fills remaining calories with fat.
This calculator supports three carnivore variants: strict carnivore (0 g carbs — pure meat, eggs, butter), carnivore-keto (≤20 g carbs — adds dairy), and animal-based (≤50 g carbs — adds fruit and honey). Each mode adjusts the carb ceiling and shifts calories between fat and carbs accordingly.
How carnivore macros are calculated
The calculator uses the following logic:
- BMR — Mifflin-St Jeor by default. If body fat % is provided, Katch-McArdle (more accurate when composition is known).
- TDEE = BMR × activity multiplier (1.2 sedentary → 1.9 very active)
- Target calories = TDEE − 500 (lose) / TDEE (maintain) / TDEE + 200 (gain)
- Protein = 1.0–1.1 g per lb of bodyweight (or lean mass if BF% is known)
- Carbs = 0, 20, or 50 g depending on mode
- Fat = (target calories − protein calories − carb calories) ÷ 9
Carnivore modes compared
| Mode | Carbs | Allowed foods | Best for |
|---|---|---|---|
| Strict Carnivore | 0 g | Meat, fish, eggs, butter, organ meats | Autoimmune, therapeutic, elimination protocol |
| Carnivore-Keto | ≤20 g | + Hard cheese, cream, spices | Long-term adherence, ketosis with more variety |
| Animal-Based | ≤50 g | + Raw honey, whole fruit, root vegetables | Athletic performance, Paul Saladino protocol |
Carnivore macro ratios by goal
The fat:protein ratio (by grams) is the key lever in carnivore dieting. Leaning out requires more protein relative to fat; pure satiety and ketosis call for more fat.
| Goal | Protein | Fat% of kcal | Fat:protein (g) | Best cuts |
|---|---|---|---|---|
| Fat loss | 1.1 g/lb | 60–65% | 0.7–0.9 : 1 | Sirloin, chicken breast, cod, lean ground beef |
| Maintenance | 1.0 g/lb | 65–70% | 0.9–1.2 : 1 | Ribeye, salmon, eggs, lamb chops |
| Muscle gain | 1.0 g/lb | 65–70% | 0.9–1.1 : 1 | Ground beef 80/20, whole eggs, fatty fish |
| Therapeutic | 0.8 g/lb | 70–80% | 1.2–2.0 : 1 | Brisket, pork belly, organ meats, butter |
Frequently asked questions
How do you calculate macros for a carnivore diet?
Carnivore macros are protein, fat, and near-zero carbs. Start with protein: ~1 g per lb of bodyweight. Set carbs to 0 (strict), 20 g (carnivore-keto), or 50 g (animal-based). Fill remaining calories with fat. Total calories come from your TDEE adjusted for goal: TDEE minus 500 for fat loss, TDEE plus 200 for muscle gain.
What is the fat to protein ratio on carnivore?
Most carnivore dieters target a fat:protein ratio between 0.8:1 and 1.5:1 by grams. For fat loss, lean toward 0.7–0.9:1. For maintenance, 1:1 is common. For therapeutic or high-fat carnivore, up to 2:1. The calculator shows your exact ratio based on your TDEE and goals.
How much protein should I eat on a carnivore diet?
The standard is 1 g per lb of bodyweight (2.2 g/kg) for maintenance and muscle building. Use 1.1 g/lb for fat loss to protect muscle. If you know your body fat %, use lean mass in lbs instead — this prevents overcounting for higher body fat individuals.
Can you lose weight on a carnivore diet?
Yes. Carnivore supports fat loss through high protein (most satiating macronutrient), elimination of processed carbs, reduced insulin response, and natural appetite suppression. For controlled fat loss, target a 500 kcal/day deficit — approximately 0.5 kg (1 lb) per week.
What is the difference between strict carnivore, carnivore-keto, and animal-based?
Strict carnivore = 0 g carbs (meat, fish, eggs, butter only). Carnivore-keto = ≤20 g carbs (adds dairy, spices). Animal-based = ≤50 g carbs (adds raw honey, whole fruit, root veg). All three achieve nutritional ketosis.
What foods are allowed on a strict carnivore diet?
Beef (all cuts, organ meats), pork, lamb, venison, poultry, fish and seafood, eggs, butter, ghee, lard, tallow, and bone broth. All plant foods are excluded. Some practitioners include hard cheeses and heavy cream in strict carnivore.
What is BMR and why does it matter for carnivore dieting?
BMR is the calories your body burns at complete rest. Never eat below your BMR on any diet. TDEE (Total Daily Energy Expenditure) = BMR × activity multiplier. Most fat-loss targets sit between BMR and TDEE, with 500 kcal below TDEE being the standard moderate deficit.
Do I need to track macros on carnivore?
Many carnivore dieters eat to satiety without tracking. However, tracking is useful for athletes, people stalling in fat loss, and beginners ensuring adequate protein intake. Even periodic tracking every few weeks provides useful data.
Is carnivore diet the same as keto?
Carnivore is a strict subset of keto. Both restrict carbs to induce ketosis, but keto allows plant-based foods up to 20–50 g net carbs. Carnivore eliminates all plant foods, removing fibre, antioxidants, and anti-nutrients like oxalates and lectins simultaneously.
Can you build muscle on a carnivore diet?
Yes. Animal protein sources (beef, eggs, fish) have high biological value with all essential amino acids. Muscle building requires adequate protein (≥1 g/lb) and a calorie surplus — both achievable on carnivore. High-intensity training performance may dip initially during fat adaptation (4–6 weeks) but typically recovers.