Trying to figure out your carnivore diet macros, how to calculate macros in general or how many grams of protein and fat you should be eating is often the first barrier when it comes to success with your carnivore diet.
Calculating macros can mean the difference between feeling great all day every day or feeling low energy and running to the toilet every few hours.
In this guide, we'll go through the steps needed to get your carnivore macros just right and what to do when you're experiencing negative symptoms.
If you haven't already, be sure to check out our comprehensive guide on the carnivore diet to get answers to some of the most common questions.
MACRO CALCULATOR | INTERPRETING THE NUMBERS | | WHAT I EAT | BECOME A MEMBER
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The Macro/Calorie calculator
The first thing you'll need to know is how many calories your body currently needs to get through the day.
This number is going to change dramatically over time as your metabolism shifts to a more economic energy system and that's why we prefer to use macro and calorie ranges, but for now, this is an easy way to start.
Use the gadget below to figure out how many grams of protein, fat, carbohydrates and calories your body needs in a day.
What makes this the best macro calculator is that it calculates your macros based on your goal weight, not where you are now. The carnivore/keto macro calculator also offers a range of macros so you can adjust depending on whether you're trying to lose weight or bulking on the carnivore diet.
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Interpreting these numbers
Now that you have a rough number of calories and macros you need per day, the next step is adjusting your macro needs to more closely match your goals on the carnivore diet. But how would you do that?
You'll notice the calculator has given you some guidelines but how does that look from a practical point of view? How much should you be eating from each food group?
Protein Intake
Your protein intake should not be a percentage of your macros because protein is not used as a source of energy until you've depleted your fat and carbohydrate stores. Protein is a building block for growth and repair.
You'll need around 0.8-1g of protein per pound of goal body weight if you're sedentary and 1-1.2g of protein per pound of goal body weight if you're training hard or trying to gain muscle.
Getting Enough Fat
Contrary to popular belief, fat isn't just fat. Fat is a source of energy, a source of essential fatty acids and a source of essential vitamins and minerals.
You'll need around 0.8g of fat per 100lb of body weight. While it may seem a little less than protein, that's because fat has 9 calories per gram compared to only 4 calories per gram of protein. Fat is extremely energy dense.
If you're working with an autoimmune condition or feel low energy with your current fat intake, a lot of people have success with higher fat and lower protein intake.
Just be sure to get most of your fat from animal sources and not plant sources like olive oil and seed oils.
Getting Enough Carbs
Yes, your body does need carbs. So much so, that your body, specifically the liver, actually makes them all day for you. Of course, you can go 100% carb free on a carnivore diet and, after a transition period, you'd so just fine, but most people prefer to start on a low carb diet.
This is especially true if you'd like to gain muscle. Why? Because gaining super physiological amounts of muscle is NOT natural (ever seen a bodybuilder tribesman?). Carbs aid in the process of gaining muscle by reducing muscle catabolism (breakdown) and if you do choose to use them, be sure to use a source that aligns most closely with your goals.
However, most, not all, people struggle with zero carb diet because carb intake impacts your stress hormone levels, electrolyte levels and assists in many other essential functions in the body (that's why your liver is always making it). This is why some people prefer the ketogenic diet, which allows for some carbs.
How This Might Look
That's all well and good, but how would this actually look on a plate? Here's how that might look as food on your plate if you're 170lb, train 4 x week and want to maintain body weight:
Of course, you might want to eat only 1 or 2 times per day and may want to lose or gain weight.
READ MORE: CARNIVORE DIET FOODS
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Test & Tweak
If you happen to be the type of person that sits nicely on the macro split provided by the macro calculator above, great! You're all set. Unfortunately most people don't, at least for some time and they can get negative symptoms.
As an example, I happen have a few genetic predispositions that make me less tolerant of fat so I feel better on a higher protein to fat ratio. For that, I simply eat enough protein and consume fat to satiety.
You might also find that all this new found fat in your diet will cause you to experience negative side effects like diarrhea. This is because your gallbladder, the organ responsible for creating enzymes that break down fat isn't quite as efficient as it should be so you might need to back of the fat to give the little guy some time to adapt.
On the flip side, you might also feel lethargic and low energy which is usually due to not having enough fat.
Bit of a catch 22 if you experience both and some people can have a really hard time when starting out.
To figure out YOUR carnivore diet macros, you'll need to do some testing and tweaking and with your protein to fat ratios. It can be a bit of a nightmare to start out with but keep at it.
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FAQs
What should my macros be on carnivore diet? ›
The Carnivore diet macros ratio is about 50 to 75 percent fat, 20 to 35 percent protein, and 0 to 5 percent carbs. To hit these macros, prioritize fatty cuts of meat (chuck, ribeye, chicken thigh), fatty fish (salmon, sardines, anchovies), and eggs. The good news is that you needn't sweat carb limits on Carnivore.
Should I count macros on carnivore diet? ›Counting macros can actually be helpful on a carnivore diet. If you're only sticking to lean cuts of meat and don't consume enough fat, you can go into rabbit starvation. Tracking your macros can help prevent this. It can help you ensure you eat enough fat.
How many grams of protein should a carnivore eat a day? ›Protein Intake
You'll need around 0.8-1g of protein per pound of goal body weight if you're sedentary and 1-1.2g of protein per pound of goal body weight if you're training hard or trying to gain muscle.
Carnivore diet proponents aren't usually concerned about counting calories. However, you should aim to meet your daily caloric needs, which range between 1,600 to 2,200 for women and 2,000 to 3,200 for men.
How many eggs a day on carnivore diet? ›Every meal should contain between 4-6 eggs, and 0.75 to 1.5 lbs of steak. Eat two meals per day anytime of the day. Every 6th day is for re-feeding of carbohydrates.
How fast do you see results on carnivore diet? ›Once you start carnivore, within 2-weeks you feel so much better that you want to continue, and by 30-days you don't want to stop. All the things you tell yourself about how hard it's going to be, literally disappear. Remember that the in first 2-weeks because some things will get worse before they get better.
Is carnivore diet good for belly fat? ›Eating a carnivore diet will cause you to lose fat, but only if you can achieve a calorie deficit. However, any diet where a calorie deficit is created will cause you to lose fat.
How many carbs a day can you have on carnivore diet? ›Unlike keto, which limits carbs to a certain number per day, the carnivore diet aims for zero carbs per day.
Should you have cheat days on carnivore? ›If you're just starting out on carnivore, it's likely best to hold off on treat days until you're fully adapted to a diet of fatty meat. Treating yourself with high-carb foods from the outset can make it difficult to overcome your carb addiction, sugar cravings, and adaptation side effects.
How much protein does Paul Saladino eat a day? ›I'd recommend aiming for about 1 gram of protein per pound of goal body weight, per day. A little more is fine, but getting a robust amount of animal-protein from organs and meat in your diet will be crucial for optimal health, strength, and recovery.
How long should you stay on Carnivore Diet? ›
The longest studies look at the health effects of the very low-carb, high-fat diet for six months at most. That isn't enough time to truly understand the benefits or risks of the carnivore diet over time. Many people who have followed the diet for greater than one year report their lab work is within healthy ranges.
How much protein should a 195 pound man eat per day? ›The commonly recommended range of protein for both men and women is roughly 0.8 to 1.0 grams per pound of weight (in kilograms) or 0.36 to 0.45 grams per pound of body weight.
What is the downside to carnivore diet? ›Carnivore diet side effects include diarrhea, nausea, vomiting, constipation, headache, hydration issues from fluid loss, dizziness, fatigue and insomnia. Some of these are short-term and will last for days to weeks. Many of them are a result of electrolyte imbalances due to no carbs in your eating plan.
What are the drawbacks to carnivore diet? ›A carnivore diet could lead to some serious gaps (and excesses) in your nutrition. Eating exclusively animal products is likely to take you over recommended limits for sodium and saturated fat, as well as create deficiencies in nutrients from plant foods, such as fiber, vitamin C, and polyphenols.
Why am I gaining weight on carnivore? ›Yes, like any diet, you can get fat on the carnivore diet if you consume too much food and do no exercise. If you overeat and sit on the couch all day, you will notice weight gain. It makes sense if you don't think about it.
Is coffee OK on carnivore diet? ›On the one hand, coffee beans are the seed of a fruit, therefor coffee is basically fruit seed extract. Since carnivore means eating only meat and animal products, coffee is clearly not part of the carnivore diet food list.
Can you have avocado on carnivore diet? ›Can you eat fruit on the carnivore diet? On paper, the answer here is no. However, non-sweet fruits like avocados (a fat we love!) and cucumbers are usually considered permissible.
Can you eat bacon everyday on carnivore diet? ›Some of the items that should not appear on your carnivore diet food list include pepperoni and other processed meat snacks. Many types of bacon use lots of preservatives and other ingredients, and dairy products can contain higher levels of carbohydrates.
What happens the first few weeks of carnivore diet? ›You'll likely experience some days where you aren't hungry at all, whereas other days you'll crave a huge meal for lunch or even breakfast. Appetite levels will fluctuate wildly during the first couple of days or even a week, so make sure you have access to a lot of carnivore-friendly food throughout the day.
Does carnivore cause rapid weight loss? ›Short-Term Effects of the Carnivore Diet
Eating high-fat foods, in contrast to protein-heavy foods, is more likely to lead to ketosis — the process of burning fat for fuel instead of carbs, which can lead to rapid weight loss in the short term.
What was the result of the 30 day carnivore? ›
My 30 day experiment with the carnivore diet has resulted in substantial weight loss, better strength in the gym, easy digestion, as well as feeling and looking physically better. However, I've found cardiovascular activity more difficult and my blood tests show high levels of Iron, Protein and Cholesterol.
Are eggs good on carnivore? ›What do you eat on a carnivore diet? On a carnivore diet, you can eat red meat, poultry, fish, and eggs. The diet excludes all produce, as well as grains, legumes, nuts, and seeds. Dairy is sometimes allowed.
What vitamins should I take on a carnivore diet? ›- Magnesium. Magnesium is a major mineral in the body. ...
- Vitamin A. Vitamin A is vitally important for the functioning of your eyes, heart, lungs, kidneys, and other organs. ...
- Vitamin C. ...
- Vitamin K. ...
- Vitamin E.
People on the carnivore diet are experiencing faster weight loss, and that's because protein has been known to make one fuller for longer and suppress appetite 2. Another reason is that any diet that lowers the intake of carbs always has a positive effect on weight loss.
How long does it take to get into ketosis on a carnivore diet? ›It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake.
Which is healthier keto or carnivore? ›When considering fat intake, a carnivore diet is superior to keto. And not just because of the vegetable oils that it eliminates, but equally because of the healthy fats that it provides. Common animal fats on the carnivore diet include: Fatty meat–beef, bison, pork, lamb.
How long does it take to get to ketosis carnivore? ›After my carnivore diet
My first mistake was trying to exercise so soon into a ketogenic diet. Depending on your diet and exercise routine going in, it can take anywhere from three days to several weeks to get your body comfortable on a keto diet, Hemingway explained.
Then the carnivore diet also tackles nutrient deficiencies that all exacerbate mental health issues. Zinc, DHA, Vitamin B12, Iron and Vitamin B6 deficiencies are all associated with depression. Many of these nutrients are absent from plant foods.
Can you do OMAD on carnivore? ›Not surprisingly, OMAD and carnivore, are naturally harmonious. In fact, for many carnivore dieters, OMAD is more often a natural progression of the carnivore lifestyle rather than a restrictive addition.
Can I have mayo on carnivore? ›Mayo on Carnivore Diet: The Bottom Line
Store-bought mayo is a big NO on the carnivore diet. It's loaded with toxic, inflammatory seed oils, and contains other non-carnivore ingredients like sugar, vinegar, and lemon. However, it is possible to make homemade versions of mayo.
How long did Joe Rogan do the carnivore diet? ›
On his Instagram account, Rogan shared that after 30 days on carnivore “lots of aches and pains went away” and that he'd seen “improvements in my vitiligo.”
Can you eat too much protein on carnivore? ›If too much protein is consumed, the body will begin converting it into sugar and kick the body out of ketosis. Overall, the carnivore diet is more restrictive in regards to nutrient sources but is less focused on macro or even calorie counting.
Does carnivore diet increase testosterone? ›Research suggests that the keto and carnivore diets may increase testosterone, though they may have a negative impact on overall fertility and their long-term health effects are unclear. A plant-based diet appears to have no effect — positive or negative — on testosterone.
Is carnivore diet anti inflammatory? ›The carnivore diet can significantly reduce markers of systemic inflammation (like C-reactive protein and IL-6). This is likely due to a few factors such as: The removal of potentially irritating plant-based foods that you may be sensitive to will immediately decrease inflammation levels.
Why am I so hungry on carnivore? ›On carnivore, many harmful yeasts and bacteria that are accustomed to getting fed with sugar and insoluble fiber get starved. Their response is to send out chemicals (neurotransmitters) that trigger feelings of hunger and craving.
Is a full carnivore diet healthy? ›The carnivore diet is just another fad diet that isn't sustainable over time and can lead to several chronic illnesses such as high cholesterol and heart disease.” Hunnes agrees that the carnivore diet is “not a healthy diet and our bodies did not evolve to life off meat.
Do 2 eggs give enough protein? ›Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.
What happens if I eat too much protein? ›Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.
How much protein does a 225 lb man need a day? ›| Body weight (lb) | Body weight (kg) | Higher end (g) |
|---|---|---|
| 225 | 102 | 184 |
| 250 | 113 | 204 |
| 275 | 125 | 225 |
| 300 | 136 | 245 |
Carnivore diet can have damaging effects on the liver, kidney and lipid parameters and lead to cardiovascular disease. The carnivore diet is obviously not easy to digest and might even lead to constipation and nutritional deficiencies."
Does carnivore diet hurt kidneys? ›
“Too much meat can cause kidney problems.” This is more of a concern for people who have preexisting kidney conditions. If you are going into this with strained kidneys or kidney disease, then your filtration system is already impaired and higher amounts of protein may be an issue.
Is cheese OK on carnivore diet? ›For the majority of you without dairy allergies, cheese is a beneficial and delicious addition to your carnivore lifestyle.
Do you lose muscle on carnivore diet? ›Carnivore diet benefits include muscle gain, weight loss, greater mental clarity, and improved general health.
How many calories should I have on carnivore diet? ›Carnivore diet proponents aren't usually concerned about counting calories. However, you should aim to meet your daily caloric needs, which range between 1,600 to 2,200 for women and 2,000 to 3,200 for men.
Why are there no vegetables on a carnivore diet? ›Lectins, they claim, are evil antinutrients in plants that make people fat. Say goodbye to fruit, vegetables, grains, starches, nuts, and legumes because the carnivore diet dictates that you can only eat meat, animal fat, and eggs.
How much protein do I need a day on carnivore diet? ›Aim for . 8 grams of protein per pound lean body mass, and about 1.5x this for fat (in grams).
What is the best macro ratio for fat loss? ›- 50% carbs.
- 35% protein.
- 15% fat.
For weight loss purposes, a moderate-fat (20% to 30% of calories), moderate carb (30% to 40% of calories), and a high protein diet (25% to 35% of calories) tend to work for most people.
What is a good macro ratio per meal? ›A good starting point is a “40-30-30” macro ratio: 40% of your calories from carbohydrates. 30% of your calories from protein. 30% of your calories from fats.
Why am I gaining weight on carnivore diet? ›You're Consuming a Lot of Carbs
It's actually quite easy to consume a lot of carbs on a carnivore diet, which is great if you want to gain weight, but if you want to maintain your weight or lose weight, it's best to not do so. Eating carbohydrates can lead to spikes in insulin, the storage hormone.
What is the 80/20 rule macros? ›
The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent. For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include: Whole grains. Fruits and vegetables.
Is 40 40 20 macros good? ›The macronutrient ratio in the 40/40/20 diet can support athletic performance because it has a lot of muscle-reparative protein to promote muscle protein synthesis and carbohydrates to fuel intense exercise and replace glycogen stores after heavy resistance training or endurance workouts.
Is 30% fat macro too much? ›How Much Fat Should You Eat per Meal? About 25-30% of you daily diet should come from the fat macro and this is exactly what the macro diet recommends. Therefore, 25-30% of the calories of each meal should contain fat.
Should I eat more protein than carbs to lose weight? ›In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15% ( 21 ). High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day ( 22 , 23 , 24 ).
Is 40 30 30 good macros? ›Ultimately, I typically follow and recommend a 40/30/30 and here's why… The macronutrient mix of 40% of total calories from carbohydrate, 30% from protein, and 30% from fat has been examined often and across several populations, each time found to support improvements in overall health, body composition, and wellness.
Which macro burns the most calories? ›Fat: 9 Calories per Gram
Fat provides the most energy of all the macronutrients, at a whopping 9 calories per gram. That's why even a small amount of food or condiments that are rich in fat can pack so many calories.
Not all macronutrients are created equally. For every gram of protein and carbohydrate, your body is provided with 4 calories of energy, while fat provides 9 calories per gram. To work out how many grams of each you need, you multiply your total daily calories by 0.4 for protein and 0.3 for carbohydrates and fat.
Is 35 35 30 macros? ›For the most part, you can eat whatever you want as long as it fits into your macros (the 30% fat, 35% carbs, and 35% protein). Obviously you still want to stay away from foods high in sugar, a ton of saturated fats (not all fats), etc. Stick to foods you know are healthy.
How do I know if my macros are right? ›Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight. Fat intake should be between 0.25–0.4 grams per pound of body weight. All remaining calories are allotted for carbs.
Does carnivore diet reduce belly fat? ›Eating a carnivore diet will cause you to lose fat, but only if you can achieve a calorie deficit. However, any diet where a calorie deficit is created will cause you to lose fat.
Is it OK to have a cheat day on carnivore diet? ›
The metabolism should be absolutely fine. Regardless, cheat days aren't compatible with any diet, let alone one as strict as carnivore.
Can you reach ketosis on carnivore diet? ›The carnivore diet may put you into ketosis, but that isn't the goal of the diet like it is in with the ketogenic diet. The keto diet focuses on increasing fatty foods with moderate protein intake and low carbohydrate intake.