Carnivore Macro
Calculator
Get your daily protein, fat, and calorie targets, then see exactly how much steak, ground beef, eggs, and butter it takes to hit them.
Your day on a plate
Pick what you actually like to eat. We'll size it to hit your protein, then top up fat with butter or tallow.
How the math works
1. Lean body mass
Protein is based on lean mass, not total weight, so someone at 300 lb doesn't get told to eat 300 g of protein. If you enter body fat, lean mass is weight × (1 − body fat %). If you don't, it's estimated with the Boer formula from your height, weight, and sex.
2. Calories burned at rest (BMR)
With body fat entered we use Katch-McArdle: 370 + 21.6 × lean mass (kg). Without it we use Mifflin-St Jeor, the equation most dietitians default to.
3. Maintenance calories
BMR × your activity multiplier (1.2 for sedentary up to 1.9 for athletes). Then your goal adjusts it: −10%, −20%, or −25% to lose fat, or +10% to build.
4. Protein first, fat fills the rest
- Lean: 1.2 g protein per lb of lean mass. Good for aggressive cuts and heavy lifters.
- Balanced: 1.0 g per lb of lean mass. A solid default for most people.
- Higher-fat: 0.8 g per lb of lean mass, with more calories from fat. Closer to classic keto-carnivore.
Whatever calories are left after protein come from fat. Carbs are treated as roughly zero; eggs and dairy add a few grams.
5. Estimated weekly change
Uses the common rule of thumb of about 3,500 kcal per pound (7,700 kcal per kg) of body fat. It's a rough guide. Real-world loss slows as you get leaner, and early water loss makes week one look bigger.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy, and Human Performance. Wolters Kluwer (Katch-McArdle BMR equation).
- Boer P. Estimated lean body mass as an index for normalization of body fluid volumes in humans. Am J Physiol. 1984;247(4 Pt 2):F632–F636.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127–138.
- USDA FoodData Central, for the food nutrition values in the plate builder (approximate).
Last updated: September 23, 2026
FAQ
How much protein should I eat on a carnivore diet?
A common starting point is about 0.8–1.2 g of protein per pound of lean body mass per day. This calculator defaults to 1.0 g per pound of lean mass on Balanced, 1.2 on Lean, and 0.8 on Higher-fat.
Why is fat so high on carnivore?
With carbs near zero, fat becomes your main energy source. Protein covers repair and muscle, and fat fills in the rest of your calories. That's why fatty cuts, eggs, and butter show up so often.
Do I need to track carbs?
Mostly no. Meat and fish have essentially zero carbs. Eggs, dairy, and organ meats carry small amounts. Most people land well under 20 g a day without trying.
Do I have to count calories?
Many people don't. Use these numbers as a starting point to make sure you're eating enough protein and not under-eating fat, then adjust based on hunger, energy, and how things trend over a few weeks.
Why did the scale drop fast in week one?
Cutting carbs empties stored glycogen, and glycogen holds water. A quick early drop is mostly water, so the "est. change" figure is for steady-state fat loss after the first week or two.
Which formula does this use?
Katch-McArdle if you enter body fat (it's based on lean mass). Otherwise Mifflin-St Jeor, with lean mass estimated using the Boer formula.
Is this medical advice?
No. These are general estimates for healthy adults. If you take medication for blood sugar or blood pressure, have kidney disease, are pregnant or nursing, or have any medical condition, talk to your doctor before changing how you eat.