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.
Your Information
Weight Goal
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.
PROTEIN (GRAMS/DAY)
The lower end protein intake is ideal for maintenance. Aim for higher protein if you're trying to lose fat and build more muscle.
FAT (GRAMS/DAY)
Higher fat intake is recommended if you're dealing with an autoimmune condition and/or feel low on energy. Also it can help if you're experiencing constipation.
CARBS (GRAMS/DAY)
On a Carnivore diet you need to keep your carbohydrate intake as low as possible. If you're new to Carnivore, you want to slowly reduce it to this range.
TOTAL CALORIES (PER DAY)
On a Carnivore diet you do not need to count Calories if you follow it strictly. Focus on eating the right food before counting calories.
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.
Frequently Asked Questions
Related Resources
Carnivore Diet Food List
Complete list of foods to eat and avoid on a carnivore diet.
7-Day Carnivore Meal Plan
Sample meal plans based on your calculated macros.
Carnivore Diet Benefits
Research-backed benefits of following a carnivore diet.
Carnivore vs. Keto Diet
Compare these popular low-carb approaches to find what's right for you.