Standard (70% Fat / 30% Protein)
High Fat / Ketogenic (80% Fat / 20% Protein)
High Protein (60% Fat / 40% Protein)
Your Recommended Daily Targets
Total Calories–
Fat (Grams)–
Protein (Grams)–
Note: Carbohydrates are kept at < 10g/day for carnivore recommendations.
Understanding the Carnivore Diet Macro Calculator
Transitioning to a carnivore diet (zero-carb, animal-based) requires a fundamental shift in how you view nutrition. Unlike standard diets that focus on calorie restriction alone, the carnivore diet prioritizes satiety, nutrient density, and hormonal balance by eliminating plant toxins and anti-nutrients.
How the Calculation Works
The Carnivore Diet Calculator uses the Mifflin-St Jeor estimate as a baseline for metabolic rate, adjusted for your specific activity level. It then applies the carnivore-specific fat-to-protein ratios which are essential for staying in ketosis and maintaining energy levels without glucose.
70/30 Ratio: The classic "Golden Ratio" for most carnivores. It provides enough protein for muscle maintenance and enough fat for hormonal health and energy.
80/20 Ratio: Recommended for those focusing on therapeutic ketosis or those who suffer from digestive issues with higher protein intake.
60/40 Ratio: Best for bodybuilders or athletes looking to maximize muscle protein synthesis.
Example Macro Breakdown
If you are a 180 lb male, moderately active, looking to maintain weight at a 70% fat ratio:
Metric
Daily Target
Daily Calories
~2,500 kcal
Fat Intake
~194g
Protein Intake
~188g
Key Tips for Carnivore Success
Salt is Essential: Without carbs, your body flushes electrolytes. Increase your intake of high-quality sea salt or Himalayan salt.
Eat Until Satiated: While this calculator provides a guide, the ultimate rule of carnivore is to eat until you are "comfortably stuffed."
Prioritize Fatty Cuts: Ribeye steak, 80/20 ground beef, and eggs are staples because they naturally hit the 70/30 fat-to-protein calorie ratio.
function calculateCarnivoreMacros() {
var weight = parseFloat(document.getElementById('carnivoreWeight').value);
var gender = document.getElementById('carnivoreGender').value;
var activity = parseFloat(document.getElementById('carnivoreActivity').value);
var goal = document.getElementById('carnivoreGoal').value;
var fatRatio = parseFloat(document.getElementById('carnivoreRatio').value);
var proteinRatio = 1 – fatRatio;
if (!weight || weight <= 0) {
alert("Please enter a valid weight.");
return;
}
// Basal Metabolic Rate (BMR) Estimation
// Using a simplified formula for weight-based metabolic needs
var bmr;
if (gender === 'male') {
bmr = weight * 11;
} else {
bmr = weight * 10;
}
// Total Daily Energy Expenditure (TDEE)
var tdee = bmr * activity;
// Adjust for Goal
var targetCalories;
if (goal === 'lose') {
targetCalories = tdee – 500;
} else if (goal === 'gain') {
targetCalories = tdee + 300;
} else {
targetCalories = tdee;
}
// Ensure calories don't drop too low
if (targetCalories < 1200) targetCalories = 1200;
// Macros Calculation
// Fat = 9 kcal per gram, Protein = 4 kcal per gram
var fatCals = targetCalories * fatRatio;
var proteinCals = targetCalories * proteinRatio;
var fatGrams = Math.round(fatCals / 9);
var proteinGrams = Math.round(proteinCals / 4);
// Update UI
document.getElementById('resCalories').innerHTML = Math.round(targetCalories);
document.getElementById('resFat').innerHTML = fatGrams + "g";
document.getElementById('resProtein').innerHTML = proteinGrams + "g";
document.getElementById('carnivoreResult').style.display = 'block';
// Smooth scroll to result
document.getElementById('carnivoreResult').scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}