Paleo Macro Calculator

The paleo macro split is approximately 30% protein, 40% fat, and 30% carbohydrates. This differs significantly from the USDA Dietary Guidelines, which recommend 10-35% protein, 20-35% fat, and 45-65% carbohydrates. The paleo split reflects the eating patterns of pre-agricultural humans, who consumed more animal protein and fat and fewer starchy carbohydrates than modern populations. The higher fat and protein content supports satiety, hormonal health, and stable blood sugar levels, while the lower carb percentage naturally results from eliminating grains, dairy, and legumes.

Yes. The paleo diet is often effective for weight loss because it eliminates processed foods, refined sugars, and calorie-dense grain-based products while emphasizing satiating protein and healthy fats. When you select "Lose Weight" in this calculator, it applies a 500-calorie deficit to your TDEE, which creates a rate of roughly 0.45 kg (1 pound) of fat loss per week. Multiple studies, including a 2015 meta-analysis in the American Journal of Clinical Nutrition, have found that paleo-style eating leads to greater short-term weight loss and improved metabolic markers compared to standard dietary advice.

Paleo carbohydrates come from vegetables, fruits, and starchy tubers. Sweet potatoes, yams, butternut squash, plantains, cassava, beets, and carrots are excellent starchy options. Fruits like berries, apples, bananas, and mangoes provide natural sugars along with fiber and vitamins. Leafy greens and cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts add volume with minimal calories. These whole-food carbs deliver fiber, micronutrients, and phytonutrients that refined grains cannot match.

Yes, but athletes may need to adjust their carbohydrate intake upward. The standard paleo split of 30% carbs works well for moderate activity levels. Highly active individuals or endurance athletes may benefit from increasing carbs to 35-40% while reducing fat proportionally, using paleo-approved sources like sweet potatoes and fruit to fuel training. Some athletes follow a modified paleo approach that allows white rice as a post-workout carb source. Listen to your body and performance: if energy drops or recovery slows, increase your paleo carb intake.

This calculator uses the Mifflin-St Jeor equation, the most validated formula for estimating Basal Metabolic Rate (BMR). It factors in your weight, height, age, and gender to determine how many calories you burn at rest. Your BMR is then multiplied by an activity factor (ranging from 1.2 for sedentary to 1.9 for extra active) to produce your Total Daily Energy Expenditure (TDEE). For weight loss, 500 calories are subtracted; for muscle gain, 300 calories are added. The paleo macro percentages are then applied to your target calories.

Ghee (clarified butter) is generally accepted on the paleo diet because the clarification process removes the milk proteins casein and whey, which are the components paleo avoids. Regular butter is a gray area: strict paleo excludes it as a dairy product, while many followers include grass-fed butter because it is mostly fat with minimal lactose and protein. If you are strictly paleo, stick with ghee, tallow, lard, coconut oil, olive oil, and avocado oil as your primary cooking fats.

The Mifflin-St Jeor equation underlying this calculator is accurate to within approximately 10% for most individuals, making it the best widely available estimation method. However, the result is an estimate. Individual metabolic rates vary based on genetics, body composition, sleep quality, stress, and hormonal health. Use the calculated macros as a starting point, follow the plan for two to three weeks, and then adjust. If you are not losing weight when targeting fat loss, reduce calories by 100-200. If you feel low on energy, consider slightly increasing paleo carbs from tubers and fruits.