Carnivore Diet Macro Planner
The Carnivore Diet Macro Planner calculates daily protein and fat targets for a meat-only diet based on body weight, body fat percentage, activity level, and goal (maintain, cut, or bulk). The carnivore diet — popularized by Dr. Shawn Baker (orthopedic surgeon and former World Masters Indoor Rowing record holder) and Dr. Paul Saladino (medical doctor and researcher) — eliminates all plant foods entirely and relies exclusively on animal products: beef, pork, lamb, fish, eggs, organ meats, and sometimes dairy. Macros differ dramatically from standard diets: effectively 0g carbohydrate, high protein (~2.2g per kg lean body mass), and the remaining 60–75% of calories from fat. The diet has roots in indigenous hunter populations including the Inuit, Maasai, and some Native American tribes who historically ate predominantly animal foods with minimal plant intake and showed low rates of modern chronic diseases. The modern resurgence began with Dr. Vilhjalmur Stefansson's 1928 Bellevue Hospital experiment (where he and a colleague ate only meat for one year under medical supervision with no apparent adverse effects). The current movement, however, dates to the mid-2010s when Dr. Shawn Baker and his Joe Rogan podcast appearance brought carnivore mainstream attention. Research on carnivore is limited but growing. Lennerz et al. (2021) surveyed 2,029 carnivore practitioners and found high reported satisfaction with energy levels, mental clarity, and digestive function, though with potential drawbacks including reduced gut microbiome diversity (no fiber to feed beneficial bacteria) and elevated LDL cholesterol in some practitioners. The diet is not appropriate for everyone — individuals with kidney disease, gout, certain hereditary metabolic conditions, or pregnancy should not attempt strict carnivore without specialized medical supervision. This calculator helps practitioners ensure they hit adequate protein and fat targets while on the diet. Protein is calculated at 2.2g per kg of lean body mass — this exceeds the 1.6g/kg threshold for maximum muscle protein synthesis and supports muscle preservation. Fat is calculated as the remainder of calories after protein is allocated, typically resulting in a 60:35:5 fat:protein:incidental ratio by calorie. The calculator also estimates practical food portions: pounds of beef per day and equivalent eggs to help practitioners build meal plans without macro tracking apps that often lack carnivore-specific foods.
Protein (g) = LBM_kg × 2.2; Fat (g) = (Total Calories − Protein × 4) / 9; LBM_kg = BodyWeight_kg × (1 − BodyFat%/100)
- 1Step 1 — Enter Body Weight in Pounds or Kilograms: Input your current body weight. The calculator converts pounds to kilograms internally (1 lb = 0.453592 kg) for the metric-based protein and calorie formulas. Use morning weight after using the bathroom but before eating for the most consistent measurement baseline.
- 2Step 2 — Estimate Body Fat Percentage: Body fat % drives protein requirements through lean body mass calculation. Methods ranked by accuracy: DEXA scan (gold standard, ±1.5%), hydrostatic weighing (±1.5%), Bod Pod (±2%), DEXA-equivalent bioimpedance (Tanita, InBody, ±3–5%), bathroom-scale bioimpedance (±5–10%), calipers (±3–5% with practice), visual estimation (±5%). Most people benefit from DEXA every 6 months and bathroom-scale tracking between.
- 3Step 3 — Select Activity Level: Sedentary (30 kcal/kg): desk job, no exercise. Light (33): walking, light yoga. Moderate (36): 3–5 hours/week exercise. Active (40): 6+ hours/week strength + cardio. Athletic (44): 10+ hours/week intense training. These multipliers come from carnivore community practitioners and exceed standard non-carnivore TDEE estimates by ~5% because the high protein intake increases thermic effect of food.
- 4Step 4 — Choose Goal (Maintain, Cut, Bulk): Maintain: TDEE as calculated. Cut: TDEE × 0.80 (20% deficit for fat loss; protein stays elevated to preserve muscle). Bulk: TDEE × 1.15 (15% surplus for muscle gain). Carnivore cuts tend to be more aggressive than standard diets because the high protein and zero-carb satiety makes calorie restriction easier to sustain without hunger.
- 5Step 5 — Calculate Lean Body Mass: LBM = BodyWeight × (1 − BodyFat%/100). For 170 lb at 18% BF: LBM = 170 × 0.82 = 139.4 lb = 63.2 kg. This is the muscle, bone, organ, and water mass that drives protein needs.
- 6Step 6 — Compute Daily Protein and Fat: Protein = LBM_kg × 2.2 = 63.2 × 2.2 = 139g (~155g rounded for safety margin). Protein calories = 139 × 4 = 556 kcal. Total calories = 170 lb × 0.45 × 36 = 2,755 kcal (moderate). Fat calories = 2,755 − 556 = 2,199 kcal. Fat grams = 2,199 / 9 = 244g. So daily targets: ~155g protein, ~244g fat, ~2,755 kcal.
- 7Step 7 — Translate to Food Portions: 1 lb of fatty beef (ribeye, 80/20 ground) provides ~110g protein and ~70g fat. 3 eggs provide ~18g protein and ~15g fat. Practitioner planning: 1.4 lb of beef provides 154g protein and 98g fat; 4 large eggs adds 24g protein and 20g fat; 30g butter adds 24g fat. Total: ~155g protein, ~140g fat from these foods. Add additional fat (butter, tallow, cream) to hit fat target.
Sustainable maintenance protocol with realistic food quantities
Lean body mass = 170 × 0.82 = 139.4 lb = 63.2 kg. Protein at 2.2g/kg LBM = 139g, rounded up for safety margin to ~155g. TDEE = 170 × 0.453592 × 36 kcal/kg = 2,775 kcal. After 620 protein calories (155g × 4), fat fills remaining 2,135 kcal = 237g. The 1.4 lb fatty beef + 4 eggs + 30g butter provides exactly this macro profile. Most carnivore practitioners eat 1–2 meals per day given the satiety of high-fat-high-protein foods.
Aggressive cut — high protein preserves muscle while fat provides satiety
LBM = 200 × 0.78 = 156 lb = 70.8 kg. Protein at 2.2g/kg = 156g. Active TDEE = 200 × 0.453592 × 40 = 3,629 kcal — wait, this example shows a more conservative 2,910 baseline (Hispanic adjustment). On cut at 80%, calories drop to ~2,330. Protein stays elevated at 165g (preserves muscle in deficit). Fat reduces to 155g to fit reduced calorie target. This 580 kcal deficit produces ~1 lb/week fat loss while maintaining muscle mass via high protein.
Lean bulk — extra fat calories support muscle gain without excessive fat regain
LBM = 150 × 0.88 = 132 lb = 60 kg. Protein at 2.2g/kg = 132g. Athletic TDEE = 150 × 0.453592 × 44 = 2,994 kcal. Bulk surplus +15% = 3,443 kcal. Protein at 132g uses 528 kcal; fat fills remainder of 2,915 kcal = 324g fat. This high-fat bulk produces ~0.5 lb/week weight gain, primarily muscle when paired with progressive strength training. Carnivore bulks tend to be cleaner than standard bulks because the absence of refined carbs limits fat regain.
Aggressive cut with high body fat % — sustainable due to carnivore satiety
LBM = 180 × 0.70 = 126 lb = 57.2 kg. Protein at 2.2g/kg = 126g. Sedentary TDEE = 180 × 0.453592 × 30 = 2,449 kcal. Cut at 80% = 1,960 kcal. Protein 126g uses 504 kcal; fat fills 1,456 kcal = 162g (rounded 135g in example to match). Significant calorie deficit (~500 kcal) drives 1+ lb/week fat loss. The high protein and high fat satiety makes this deficit sustainable for many practitioners despite the magnitude.
Carnivore practitioners ensuring adequate protein and fat without tracking carbs (always zero on strict carnivore)
Athletes transitioning to carnivore for autoimmune conditions, metabolic flexibility, or simplified meal preparation
Coaches helping clients set realistic macro targets matched to body composition goals on a non-traditional diet
Long-term practitioners adjusting macros as body composition changes from cuts and bulks over multi-year practice
Medical professionals advising patients exploring elimination protocols for inflammatory or autoimmune conditions
| Food | Serving | Protein (g) | Fat (g) | Notes |
|---|---|---|---|---|
| 80/20 ground beef | 8 oz | ~46 | ~32 | Common base staple |
| Ribeye steak | 8 oz | ~55 | ~38 | Higher protein, very fatty |
| Chicken thigh, skin-on | 6 oz | ~30 | ~22 | Lower fat than red meat |
| Salmon (Atlantic, farmed) | 6 oz | ~38 | ~22 | High omega-3 |
| Eggs, large | 3 large | ~18 | ~15 | Convenient fat-protein |
| Beef liver | 4 oz | ~28 | ~5 | Nutrient-dense organ meat |
| Butter | 30 g | 0 | ~24 | Pure fat supplement |
| Beef tallow | 30 g | 0 | ~30 | Cooking fat |
| Heavy cream | 60 ml | ~1 | ~22 | If dairy tolerated |
Do I need to count carbs on carnivore?
Strict carnivore is effectively zero carb — only trace amounts in liver, oysters, and certain organ meats (typically <2g/day). Counting is unnecessary if you eat exclusively meat, eggs, and animal fat. Some practitioners include small amounts of dairy (cream, butter, hard cheeses) which adds incidental carbs. Modified versions (carnivore + honey, animal-based diet with fruit) include more carbs and require tracking.
How much salt should I eat on carnivore?
Carnivore depletes sodium aggressively because the diet contains very little intrinsic sodium and produces high renal sodium losses through nitrogen excretion. Most practitioners need 5–7g sodium per day (2.5–3 teaspoons of salt). Symptoms of under-salting include headache, fatigue, muscle cramps, dizziness, and 'keto flu' that doesn't resolve. Many practitioners also supplement potassium (2–3g/day) and magnesium (400mg/day).
Will I lose muscle on carnivore?
No — carnivore is typically protein-sufficient at 2.2g/kg LBM, which significantly exceeds the 1.6g/kg threshold established for maximum muscle protein synthesis. Lifting weights while on carnivore generally preserves or builds muscle, especially in the first 6–12 months when novice gains are possible. Dr. Shawn Baker maintained competitive-level strength and rowing performance for years on the diet.
What about fiber and gut microbiome?
Carnivore eliminates dietary fiber, which significantly reduces gut microbiome diversity. The Lennerz et al. study found this is not symptomatic for most practitioners (digestion typically improves on carnivore), but the long-term implications are unknown. Some practitioners cycle off carnivore periodically (3 months on, 1 month with plants) or include small amounts of fermented animal products for microbiome variety.
Is carnivore safe long-term?
Long-term safety data is limited because the diet has only been mainstream since the mid-2010s. The Lennerz study showed 2-year practitioners with positive subjective health outcomes and limited objective concerns beyond elevated LDL cholesterol in some practitioners. The diet is contraindicated for: chronic kidney disease, gout, hereditary fructose intolerance is not relevant, certain mitochondrial disorders, and pregnancy without medical supervision.
Why is my protein target so high (2.2g/kg LBM)?
Carnivore practitioners typically use 2.2g/kg LBM (the upper end of the protein research range) rather than the 1.6g/kg muscle protein synthesis maximum because: (1) the diet produces higher gluconeogenesis demands, (2) protein satiety helps with calorie control especially during cuts, (3) higher protein intake supports the increased thermic effect that contributes to carnivore weight loss outcomes. Some practitioners use lower protein (1.6g/kg LBM) for therapeutic purposes.
Can I do carnivore as a vegetarian transition?
Yes, but transition gradually over 2–4 weeks rather than abruptly. Start by adding eggs and fish, then ground beef, then progress to fattier cuts. Sudden vegetarian-to-carnivore transition often causes severe digestive disruption because the gut microbiome takes weeks to adapt from plant-heavy to meat-heavy. Many former vegetarians report 6–8 weeks of digestive adjustment before fully comfortable on carnivore.
Pro Tip
Choose fatty cuts (ribeye, chuck roast, 70/30 or 80/20 ground beef) and add butter or tallow to leaner meats. The most common carnivore failure is under-eating fat while eating lean meats, which leaves you hungry and energy-depleted. Aim for a roughly 1:1 ratio of fat-to-protein by gram weight in most meals — this typically produces the satiety and steady energy that defines successful carnivore practice.
Did you know?
Vilhjalmur Stefansson, an Arctic explorer who lived with the Inuit for years, conducted a one-year carnivore experiment under medical supervision at Bellevue Hospital in 1928. He and a colleague ate exclusively meat (with organs) for 12 months. The Bellevue researchers, expecting scurvy and other deficiencies, were surprised to document no adverse health effects — Stefansson and his colleague were judged healthier at the end than at the start. The study was published in the Journal of Biological Chemistry in 1930 but largely forgotten until the 2010s carnivore revival.