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How to Calculate Carnivore Diet Macro Planner

What is 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 and Dr. Paul Saladino — eliminates all plant foods and relies exclusively on animal products. Macros differ from standard diets: minimal carbohydrate (effectively 0g), high protein (~1g per lb lean body mass), and the rest of calories from fat.

Formula

Protein (g) = LBM_kg × 2.2; Fat (g) = (Total Calories − Protein × 4) / 9
LBM
Lean Body Mass (kg) — Body weight × (1 − BodyFat%); the muscle/organ mass that drives protein needs
TDEE
Total Daily Energy (kcal) — Body weight × activity multiplier; baseline daily calorie expenditure

Step-by-Step Guide

  1. 1Enter your body weight in pounds or kilograms
  2. 2Enter body fat percentage — used to calculate lean body mass (LBM)
  3. 3Select activity level: sedentary (30 kcal/kg) to athletic (44 kcal/kg)
  4. 4Choose goal: maintain, cut (−20% calories), or bulk (+15% calories)
  5. 5LBM = Body Weight × (1 − BodyFat%)
  6. 6Total calories = Body Weight (kg) × activity multiplier, adjusted by goal
  7. 7Protein = LBM_kg × 2.2 grams (carnivore community standard from Baker/Saladino)
  8. 8Fat = remaining calories / 9 kcal/g — typically 60–75% of total calories on carnivore

Worked Examples

Input
170 lb, 18% bf, moderate, maintain
Result
~2,800 kcal, 155g protein, 240g fat. ~1.4 lb beef + 4 eggs/day
Input
200 lb, 22% bf, active, cut
Result
~2,910 kcal, 165g protein, 235g fat (cut to ~2,330 kcal)
Input
150 lb, 12% bf, athletic, bulk
Result
~3,300 kcal, 132g protein, 295g fat (bulked to ~3,795 kcal)

Common Mistakes to Avoid

  • ✕Eating too lean — many beginners pick chicken breast and lean beef, ending up under-eating fat. Carnivore requires deliberate fat consumption from fatty cuts, eggs, and butter
  • ✕Ignoring electrolytes — carnivore depletes sodium, potassium, magnesium. Supplement 5–7g sodium, 3–4g potassium, 400mg magnesium daily
  • ✕Not transitioning gradually — going from standard diet to strict carnivore overnight causes "keto flu" symptoms for 1–2 weeks
  • ✕Treating it as a long-term plan without medical follow-up — cholesterol panel and metabolic markers should be tracked every 3 months

Frequently Asked Questions

Do I need to count carbs on carnivore?

Strict carnivore is effectively zero carb (only trace amounts in liver and certain organ meats). Counting is unnecessary if you eat exclusively meat, eggs, and animal fat. Some practitioners include small amounts of dairy which adds carbs.

How much salt should I eat?

Carnivore depletes sodium aggressively — most practitioners need 5–7g sodium/day (2.5–3 teaspoons of salt). Symptoms of under-salting: headache, fatigue, muscle cramps.

Will I lose muscle?

No — carnivore is typically protein-sufficient at 2.2g/kg LBM, which exceeds the 1.6g/kg threshold for maximum muscle protein synthesis. Lifting weights while on carnivore generally preserves or builds muscle.

Ready to calculate? Try the free Carnivore Diet Macro Planner Calculator

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