Carnivore Diet Calculator – Daily Calories, Protein, Fat and Meat Intake
The Carnivore Diet Calculator is built to make animal-based nutrition easier to plan. Instead of guessing how much steak, ground beef, eggs or other animal foods to eat, you can start with clear daily targets for calories, protein and fat. This helps you match your intake to your goals, whether that is fat loss, maintenance, or muscle gain on a carnivore-style diet.
Because the carnivore diet is almost entirely made up of protein and fat, the balance between the two matters. Too little protein can limit muscle recovery and satiety, while too little fat may leave you low on calories or energy. This calculator combines bodyweight, basic physiology and simple macro ratios to give a practical starting point that you can adjust based on real-world experience.
How the Carnivore Diet Calculator Works
This calculator offers four flexible modes:
- Simple Mode – weight-based macros for fast setup
- Goal-Based Mode – uses height, age, gender and activity to estimate calories
- Ratio-Based Mode – lets you choose calories and fat percentage directly
- Meal Split Mode – breaks daily macros into per-meal targets
All modes assume carbohydrates are essentially zero, so your calories come almost entirely from protein and fat.
Simple Mode – Weight-Based Carnivore Macros
In Simple Mode, you only enter your bodyweight, choose kg or lb, and select your goal. The calculator then estimates daily macros using common ranges from strength and physique nutrition.
- For fat loss, protein is set higher per kilogram and calories are reduced.
- For maintenance, protein and fat are balanced for stable weight.
- For muscle gain, both protein and calories rise slightly.
Protein is calculated in grams per kilogram of bodyweight, and fat is scaled to deliver most of your calories. The result is a macro plan that is high in protein, rich in fat, and easy to implement with typical carnivore foods such as ribeye, ground beef, lamb, eggs and fatty fish.
Goal-Based Mode – Using TDEE and Activity Level
Goal-Based Mode takes things further by estimating total daily energy expenditure (TDEE). You provide bodyweight, height, age, gender and activity level. The calculator first approximates your basal metabolic rate and then multiplies it by an activity factor to estimate how many calories you burn per day.
After that, it adjusts calories based on your chosen goal:
- Fat Loss – calories are reduced below estimated maintenance
- Maintenance – calories stay around your TDEE
- Muscle Gain – calories are nudged above maintenance
Protein is set at a robust grams-per-kilogram value to support retention of lean mass, while the remainder of calories are assigned to fat. The calculator also displays the approximate fat percentage of total calories so you can see where you land on the spectrum between leaner and fattier carnivore approaches.
Ratio-Based Mode – Custom Fat Percentage and Calories
Some carnivore dieters prefer to think in terms of calorie totals and fat percentages rather than grams per kilogram. Ratio-Based Mode allows you to input a daily calorie target and your desired fat percentage, such as 65, 70 or 80 percent of calories from fat.
The calculator then splits those calories into protein and fat:
This mode helps you match popular carnivore patterns, such as higher-fat, moderate-protein eating, while still knowing your approximate gram targets.
Meal Split Mode – Per-Meal Carnivore Targets
In Meal Split Mode, you enter bodyweight, goal and the number of meals you prefer to eat per day. The calculator first determines daily calories, protein and fat using the same logic as Simple Mode. Then it divides those totals by the number of meals to give per-meal protein and fat targets.
For example, if your daily target is 180 grams of protein and 160 grams of fat across two meals, you will see approximately 90 grams of protein and 80 grams of fat per meal. This makes planning each plate easier and keeps your intake consistent.
Approximating Meat Intake from Macros
To estimate total meat intake, this tool assumes an average fatty cut that provides roughly 25 grams of protein per 100 grams of meat. Real values vary depending on the cut and fat content, but this approximation is useful for planning.
For example, if your target protein intake is 150 grams per day, that translates to about 600 grams of meat per day on average. If you choose fattier cuts like ribeye or 70/30 ground beef, you may hit your fat target more easily with the same or smaller meat volume.
Common Uses of the Carnivore Diet Calculator
- Setting a starting macro plan when switching to carnivore
- Adjusting macros for fat loss, recomposition or muscle gain
- Planning how much meat to buy and cook per day
- Splitting macros across one, two or three carnivore meals
- Balancing higher-protein and higher-fat carnivore styles
Practical Tips for Using Your Results
- Treat the numbers as a starting point, not rigid rules.
- Adjust up or down based on hunger, energy, performance and bodyweight trends.
- Use fattier cuts if you feel low on energy or constantly hungry.
- Use leaner cuts if you find it hard to stay within your calorie range.
- Check in with progress after 2–4 weeks and tweak as needed.
Important Disclaimer
The Carnivore Diet Calculator is for educational and informational purposes only. It does not provide medical, nutritional or dietary advice and is not a replacement for consultation with a qualified healthcare provider or dietitian. Carnivore-style diets may not be appropriate for everyone, especially those with certain medical conditions. Always discuss major dietary changes with a professional who understands your personal health history.
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Carnivore Diet Calculator FAQs
Frequently Asked Questions About Carnivore Macros
Find answers to common questions about calories, protein, fat and meal planning on a carnivore diet.
The calculator uses well-known macro ranges and energy equations to provide a realistic starting point. Real-world needs vary, so you may need to adjust based on your own response, measurements and feedback from your body.
Some people simply eat to satiety and adjust based on results. Others prefer clear calorie and macro targets. This calculator supports the latter approach for those who like data-driven planning.
Yes. The macros represent total daily protein and fat. You can meet them using red meat, poultry, fish, eggs and, if tolerated, low-lactose dairy such as butter, ghee and some cheeses.
If you feel consistently low in energy, you may need more calories or more fat. You can increase the fat side slightly or move your goal setting from fat loss toward maintenance and monitor how you feel.
Athletes can use this tool as a base, then adjust calories and protein upward to support higher training volumes, using Goal-Based Mode with higher activity levels.