Carnivore Diet Calculator
Calculate your optimal daily protein, fat, and calorie targets for a zero-carb carnivore diet
Your Carnivore Diet Plan
Daily Meat Equivalents - Pick One
Understanding the Carnivore Diet
The carnivore diet is an elimination-style eating approach that consists exclusively of animal-sourced foods: meat, fish, eggs, and select dairy products. By removing all plant foods, the diet achieves zero carbohydrate intake, relying entirely on protein and fat for energy. Proponents report benefits including reduced inflammation, improved mental clarity, simplified meal preparation, and resolution of digestive issues that persisted on mixed diets. While the approach is considered extreme by mainstream nutrition standards, it has gained a dedicated following among people who thrive on animal-based nutrition.
Calculating the right macronutrient ratios on a carnivore diet is essential for long-term success. Unlike standard diets where carbohydrates provide the primary energy source, carnivore dieters must obtain all their calories from protein and fat. The typical carnivore macro split ranges from 30-35% protein and 65-70% fat by calories, though this varies by individual goals. Those aiming for fat loss may increase the protein percentage slightly, while those focused on maintenance or muscle gain benefit from higher fat intake to fuel performance and hormone production.
One of the most common mistakes new carnivore dieters make is eating too lean, a condition sometimes called "rabbit starvation" or protein poisoning. The human body has a limited capacity to derive energy from protein alone, roughly 35-40% of total calories at maximum. Exceeding this threshold without adequate fat intake can cause nausea, diarrhea, and fatigue. This is why fattier cuts like ribeye steak, ground beef with 80/20 fat ratio, pork belly, and egg yolks are staples on the carnivore diet rather than lean chicken breast or turkey.
Your body weight and activity level are the two most important factors in determining how much meat you need to eat each day. A sedentary person weighing 150 pounds may need only 1.5 to 2 pounds of fatty meat daily, while a highly active 200-pound individual could require 3 pounds or more. This calculator uses evidence-based protein multipliers adjusted for the zero-carb context, then calculates the appropriate fat intake to meet your calorie needs. The meat quantity equivalents translate abstract gram targets into practical amounts of real foods you can buy at the butcher or grocery store.
How to Use This Carnivore Diet Calculator
- Enter your body weight in the input field. Use the lbs/kg toggle to switch between imperial and metric units based on your preference.
- Select your activity level from the dropdown. Be honest about your typical weekly exercise frequency, as this significantly affects your calorie and protein needs.
- Choose your primary goal: fat loss to lean out while preserving muscle, maintenance to sustain your current body composition, or muscle gain to build mass.
- Click "Calculate Carnivore Macros" to generate your personalized daily targets for protein, fat, total calories, and the protein-to-fat calorie ratio.
- Review the meat quantity equivalents to see exactly how much ribeye, ground beef, eggs, or other animal foods you need each day to hit your targets. Use the sample day of eating as a practical meal template.
Frequently Asked Questions
How much meat should I eat per day on carnivore?
Most carnivore dieters eat between 1.5 and 3 pounds of meat daily, depending on body weight, activity level, and the fat content of the meat. A general starting point is roughly 1 pound of fatty meat per 100 pounds of body weight. Fattier cuts like ribeye or 80/20 ground beef are preferred because they provide adequate calories from fat alongside protein. This calculator gives you precise amounts based on your individual stats and goals.
What is the ideal protein-to-fat ratio on a carnivore diet?
The typical carnivore macro split by calories is approximately 30-35% protein and 65-70% fat. In grams, this works out to roughly a 1:1 ratio by weight since fat has more than double the calories per gram compared to protein. The exact ratio depends on your goals. Fat loss protocols may use a 35-40% protein and 60-65% fat split, while maintenance or muscle gain benefits from 30-35% protein and 65-70% fat to ensure adequate energy and hormone support.
Can I eat too much protein on carnivore and not enough fat?
Yes. Eating excessively lean on a carnivore diet is one of the most common mistakes. The body can only metabolize a limited amount of protein for energy, roughly 35-40% of total calories. Exceeding this limit without sufficient fat causes symptoms like nausea, diarrhea, headache, and fatigue, historically known as "rabbit starvation." Always pair lean meats with added fat sources like butter, tallow, or egg yolks, or simply choose fattier cuts such as ribeye, pork belly, or 80/20 ground beef.
Do I need to count calories on the carnivore diet?
Many carnivore dieters find that calorie counting is unnecessary because the high protein and fat content of animal foods naturally regulates appetite and satiety hormones. However, if you have specific body composition goals such as losing fat or gaining muscle, tracking your intake for at least the first few weeks helps you understand portion sizes and ensure you are hitting adequate protein and fat targets. This calculator gives you a daily target to work from, which you can then adjust based on your results.
What are the best meats for the carnivore diet?
The best carnivore diet meats are nutrient-dense and have a good protein-to-fat ratio. Top choices include ribeye steak (high in fat, rich in B vitamins and zinc), ground beef 80/20 (affordable and versatile), lamb chops (excellent fat content and micronutrients), salmon (omega-3 fatty acids), eggs (complete nutrition profile), and organ meats like liver (extremely high in vitamins A, B12, and iron). Rotating between different animal proteins ensures a broader spectrum of nutrients.
Will I lose weight on the carnivore diet?
Many people experience significant weight loss on the carnivore diet, particularly in the first few weeks. Initial weight loss often includes water weight as glycogen stores deplete. Sustained fat loss occurs because the elimination of carbohydrates lowers insulin levels, and the high protein and fat content of meat promotes strong satiety signals that naturally reduce total calorie intake. For targeted fat loss, use this calculator's fat loss setting which provides a moderate calorie deficit while maintaining high protein to preserve muscle mass.
How does this calculator differ from a standard macro calculator?
Standard macro calculators split calories across protein, fat, and carbohydrates. This carnivore diet calculator is purpose-built for zero-carb eating. It sets carbs to zero, then optimizes the protein-to-fat ratio specifically for an all-meat diet. It also provides practical meat quantity equivalents, so instead of seeing abstract gram numbers, you know exactly how many pounds of ribeye, ground beef, or eggs you need per day. The sample day of eating gives you a realistic meal template using actual carnivore-friendly foods.
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