Plan your Paleo diet journey with precision. Calculate calories, macros, and projected timeline.
Male
Female
Required for Basal Metabolic Rate (BMR) calculation.
Please enter a valid age (18-100).
Feet
Inches
Please enter a valid height.
Please enter a valid weight.
Goal weight must be less than current weight.
Sedentary (Office job, little exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Exercise 6-7 days/week)
Extra Active (Physical job + exercise)
Determines your Total Daily Energy Expenditure (TDEE).
Based on Mifflin-St Jeor Formula adjusted for deficit
Estimated Time to Goal
30 Weeks
Weekly Weight Loss
1.0 lbs
Target Date
–
Paleo Macronutrient Breakdown
Recommended daily intake based on a standard Paleo ratio (30% Protein, 40% Fat, 30% Carbs).
Macronutrient
Percentage
Grams per Day
Calories
Note: Paleo emphasizes food quality. Grams are estimates.
Weight Loss Projection
What is a Paleo Weight Loss Calculator?
A paleo weight loss calculator is a specialized digital tool designed to help individuals following the Paleolithic diet determine their optimal caloric and macronutrient intake to achieve specific weight loss goals. Unlike generic calorie counters, a paleo-focused tool considers the unique macronutrient ratios—typically higher in protein and healthy fats, and lower in carbohydrates—that characterize the "caveman diet."
This tool is ideal for anyone transitioning to or maintaining a Paleo lifestyle who wants to ensure they are creating a sustainable caloric deficit without sacrificing nutritional density. While the Paleo diet emphasizes food quality (eating whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds), weight loss ultimately still adheres to the principles of energy balance. This calculator bridges the gap between Paleo philosophy and metabolic mathematics.
Common Misconception: Many people believe that you cannot gain weight on Paleo because the foods are "clean." This is incorrect. While Paleo foods are satiating, consuming them in excess of your Total Daily Energy Expenditure (TDEE) will result in weight maintenance or gain. This calculator helps prevent that by providing precise targets.
Paleo Weight Loss Calculator Formula and Math
To provide accurate results, this calculator utilizes the Mifflin-St Jeor Equation, which is widely considered the most reliable standard for estimating Basal Metabolic Rate (BMR) in clinical settings. We then adjust this BMR based on activity levels and apply a caloric deficit.
Step 1: Calculate BMR
The formula differs slightly for men and women:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Calculate TDEE
Total Daily Energy Expenditure is calculated by multiplying BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).
Step 3: Apply Deficit
To lose weight, a deficit is subtracted from the TDEE. A standard deficit is 500 calories per day, which mathematically equates to approximately 1 lb of fat loss per week (since 1 lb of fat ≈ 3,500 calories).
Variable
Meaning
Unit
Typical Range
BMR
Basal Metabolic Rate (Calories burned at rest)
kcal/day
1,200 – 2,500
TDEE
Total Daily Energy Expenditure
kcal/day
1,500 – 3,500
Deficit
Calories subtracted for weight loss
kcal/day
250 – 1,000
Paleo Ratio
Protein/Fat/Carb split
%
30/40/30 (Standard)
Key variables used in the paleo weight loss calculator logic.
Result: Sarah can expect to reach her goal in approximately 30 weeks.
Example 2: The Active CrossFitter
Profile: Mike, 28 years old, male, 5'10", 210 lbs. Very active (trains 5x/week).
Goal: Cut to 190 lbs for a competition.
BMR: ~1,980 kcal
TDEE (Active): 1,980 × 1.55 = 3,069 kcal
Deficit: 750 kcal (1.5 lbs/week)
Target Calories: 2,319 kcal/day
Paleo Macros: High protein focus to retain muscle mass.
Result: Mike can reach his goal in roughly 13-14 weeks.
How to Use This Paleo Weight Loss Calculator
Enter Personal Details: Input your gender, age, height, and current weight accurately. These are the foundation of the BMR calculation.
Set Your Goal: Enter your target weight. Ensure it is a realistic and healthy number for your height.
Select Activity Level: Be honest here. Overestimating activity is a common reason for stalled weight loss. If you have a desk job and gym 3x a week, "Moderately Active" or "Lightly Active" is safer than "Very Active."
Choose Deficit Pace: Select how fast you want to lose weight. We recommend "Moderate" (1 lb/week) for sustainable results on the Paleo diet.
Review Results: The calculator will display your daily calorie limit and the specific grams of Protein, Fat, and Carbs you should aim for using Paleo-friendly sources.
Analyze the Chart: Look at the projection graph to see the timeline. This helps set realistic expectations.
Key Factors That Affect Paleo Weight Loss Results
While the paleo weight loss calculator provides a mathematical baseline, several real-world factors influence your actual progress:
1. Metabolic Adaptation
As you lose weight, your body requires fewer calories to function. A smaller body burns less energy. You may need to recalculate your numbers every 10-15 lbs lost to maintain the same rate of progress.
2. Adherence to Paleo Quality
Calories are quantity, but Paleo is quality. 2,000 calories of sweet potatoes and salmon affect insulin and satiety differently than 2,000 calories of "Paleo-ified" brownies and honey. High sugar intake, even natural, can spike insulin and hinder lipolysis (fat burning).
3. Non-Exercise Activity Thermogenesis (NEAT)
This refers to fidgeting, walking, and standing. When in a calorie deficit, the body subconsciously reduces NEAT to save energy. Consciously keeping your step count up is crucial.
4. Sleep and Stress (Cortisol)
High cortisol levels from stress or lack of sleep can lead to water retention and muscle breakdown. In a financial sense, think of sleep as your "investment protection"—without it, your returns (weight loss) diminish.
5. Sodium and Water Intake
Paleo diets are naturally lower in sodium (no processed foods). If you add salt or fluctuate carbohydrate intake, your water weight can swing by 3-5 lbs, masking fat loss on the scale temporarily.
6. The "Cheat Day" Effect
One day of excessive eating can undo a week's worth of a mild deficit. If your daily deficit is 300 calories (2,100/week total), a single heavy cheat meal of 2,500 excess calories puts you in a surplus for the week.
Frequently Asked Questions (FAQ)
1. Is the Paleo diet strictly low-carb?
Not necessarily. While Paleo eliminates grains and refined sugars, you can still consume carbohydrates from fruits and root vegetables (like sweet potatoes). This calculator assumes a moderate carb intake (approx 30%), which is typical for Paleo maintenance and weight loss.
2. How accurate is this paleo weight loss calculator?
It uses the Mifflin-St Jeor equation, which is accurate to within 10% for most people. However, individual metabolism varies. Use the result as a starting point and adjust after 2-3 weeks based on your actual scale weight trends.
3. Should I count calories on Paleo?
Purists argue you should eat to satiety. However, for specific weight loss goals, calories still dictate the outcome. Using this calculator to get a "ballpark" figure helps prevent overeating nuts and healthy fats, which are calorie-dense.
4. What if I hit a plateau?
If your weight hasn't moved for 2 weeks, recalculate your numbers using your new, lower weight. You may also need to increase activity or take a "diet break" (eating at maintenance) for a week to reset hormones.
5. Can I build muscle while using this calculator?
It is difficult to build significant muscle in a calorie deficit. However, with high protein intake (a staple of Paleo) and resistance training, you can maintain muscle while losing fat.
6. Does this calculator account for Ketosis?
No. While Paleo can be Keto (if carbs are very low), this calculator uses a standard Paleo macro split (30/40/30). If you want to do Keto-Paleo, you would need to adjust the macros to lower carbs (<50g) and increase fat.
7. Why is my weight loss slower than the calculator predicts?
Water retention, hormonal cycles, and underestimating food intake are common culprits. Also, weight loss is rarely linear; it often happens in "whooshes" after periods of stalling.
8. Is Paleo more expensive than a regular diet?
It can be, as fresh meat and produce cost more than processed grains. However, you save money by not buying snacks, sodas, and dining out less. Think of it as a financial investment in long-term health, reducing future medical costs.
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