Sedentary (little to no exercise)
Lightly Active (light exercise 1-3 days/week)
Moderately Active (moderate exercise 3-5 days/week)
Very Active (hard exercise 6-7 days/week)
Extra Active (very hard exercise & physical job)
Maintain Weight
Lose Weight
Gain Weight
Your Daily Macronutrient Targets:
Please enter your details above.
Understanding the Carnivore Diet and Macronutrient Calculation
The carnivore diet is a restrictive eating pattern that involves consuming only animal products. This includes meat, fish, eggs, and sometimes dairy. Proponents of the diet often claim benefits such as reduced inflammation, improved digestion, and weight loss. Because it eliminates all plant-based foods, it's crucial for individuals following this diet to ensure they are meeting their nutritional needs through animal sources alone.
Calculating macronutrient targets is essential for any dietary approach, including the carnivore diet, to ensure adequate energy intake, support bodily functions, and achieve specific health or weight goals. While the carnivore diet is inherently high in protein and fat and very low in carbohydrates, understanding the proportions can still be beneficial.
How This Calculator Works:
This calculator provides an estimate of your daily caloric needs and then breaks down those calories into approximate macronutrient targets (Protein, Fat, and Carbohydrates) based on your inputs.
Basal Metabolic Rate (BMR): We first estimate your BMR using a common formula like the Mifflin-St Jeor equation (though simplified for this context by using a multiplier based on body weight and activity level). This is the number of calories your body burns at rest.
Total Daily Energy Expenditure (TDEE): Your BMR is then multiplied by an activity factor to estimate your TDEE – the total calories you burn in a day, including activity.
Calorie Adjustment: Based on your weight goal (maintain, lose, or gain), a specific calorie deficit or surplus is applied to your TDEE. A common deficit for weight loss is 500 calories per day, and a surplus for weight gain is also around 500 calories per day.
Carnivore Macronutrient Split: For the carnivore diet, the macronutrient distribution is typically very high in fat and protein, with negligible carbohydrates. A common starting point for macronutrient ratios on a carnivore diet is approximately:
Protein: ~25-35% of calories
Fat: ~65-75% of calories
Carbohydrates: ~0-5% of calories (often negligible)
This calculator uses a default split that leans towards higher fat and moderate protein, as is common for the carnivore approach. You can adjust the "Adjustment (kcal)" field for more precise calorie targeting if needed.
Example Calculation:
Let's consider Sarah, who weighs 70 kg, is moderately active, and wants to lose weight.
Weight: 70 kg
Activity Level: Moderately Active (Factor ~1.55)
Goal: Lose Weight (Targeting a deficit of 500 kcal)
1. Estimated BMR/TDEE: A rough estimation might put her TDEE around 2100-2300 kcal.
2. Calorie Target for Weight Loss: TDEE – 500 kcal = ~1600-1800 kcal.
3. Macronutrient Distribution (Example for ~1700 kcal):
Carbs: 5% of 1700 kcal = 85 kcal / 4 kcal/g ≈ 21g (This is usually attributed to fiber from any limited plant matter or naturally occurring in animal foods)
This calculator will provide similar, estimated targets. Remember that individual needs can vary, and it's always recommended to consult with a healthcare professional or registered dietitian when making significant dietary changes.
function calculateMacros() {
var bodyWeight = parseFloat(document.getElementById("bodyWeight").value);
var activityLevel = document.getElementById("activityLevel").value;
var goal = document.getElementById("goal").value;
var goalAdjustment = parseFloat(document.getElementById("goalAdjustment").value);
var resultElement = document.getElementById("result");
var macrosElement = document.getElementById("macros");
var tipsElement = document.getElementById("tips");
var goalAdjustmentGroup = document.getElementById("goalAdjustmentGroup");
// Clear previous tips
tipsElement.innerHTML = "";
// Input validation
if (isNaN(bodyWeight) || bodyWeight <= 0) {
macrosElement.innerHTML = "Please enter a valid body weight.";
return;
}
var activityFactor;
switch (activityLevel) {
case "sedentary":
activityFactor = 1.2;
break;
case "light":
activityFactor = 1.375;
break;
case "moderate":
activityFactor = 1.55;
break;
case "very_active":
activityFactor = 1.725;
break;
case "extra_active":
activityFactor = 1.9;
break;
default:
activityFactor = 1.55; // Default to moderate
}
// Simplified BMR estimation and TDEE calculation
// Using a general formula: BMR ~ weight * 22 (kcal/kg)
// More accurate formulas like Mifflin-St Jeor are complex and require height/gender
var estimatedBmr = bodyWeight * 22; // Rough estimate for kcal
var tdee = estimatedBmr * activityFactor;
var targetCalories = tdee;
var adjustment = 0;
if (goal === "lose") {
adjustment = -500; // Standard deficit for weight loss
goalAdjustmentGroup.style.display = 'flex'; // Show adjustment input
if (!isNaN(goalAdjustment)) {
adjustment = goalAdjustment;
}
targetCalories = tdee + adjustment;
tipsElement.innerHTML = "Targeting a calorie deficit for weight loss. Adjust 'Adjustment (kcal)' for fine-tuning.";
} else if (goal === "gain") {
adjustment = 500; // Standard surplus for weight gain
goalAdjustmentGroup.style.display = 'flex'; // Show adjustment input
if (!isNaN(goalAdjustment)) {
adjustment = goalAdjustment;
}
targetCalories = tdee + adjustment;
tipsElement.innerHTML = "Targeting a calorie surplus for weight gain. Adjust 'Adjustment (kcal)' for fine-tuning.";
} else { // Maintain
goalAdjustmentGroup.style.display = 'none'; // Hide adjustment input
targetCalories = tdee;
tipsElement.innerHTML = "Maintaining current weight. Ensure adequate protein and fat intake.";
}
// Ensure target calories are not excessively low or negative
if (targetCalories < 1200) {
targetCalories = 1200;
if (goal === "lose") tipsElement.innerHTML += "Minimum calorie target set to 1200 kcal for safety.";
}
// Carnivore Macro Split (approximate percentages)
// These are typical for carnivore: high fat, moderate protein, very low carb
var proteinPercent = 0.30; // 30%
var fatPercent = 0.65; // 65%
var carbPercent = 0.05; // 5% (often negligible, mostly from trace amounts)
var proteinGrams = (targetCalories * proteinPercent) / 4; // 4 kcal per gram of protein
var fatGrams = (targetCalories * fatPercent) / 9; // 9 kcal per gram of fat
var carbGrams = (targetCalories * carbPercent) / 4; // 4 kcal per gram of carb
// Display results
var resultHtml = "Estimated Daily Calorie Target: " + Math.round(targetCalories) + " kcal";
resultHtml += "Protein: " + Math.round(proteinGrams) + "g";
resultHtml += "Fat: " + Math.round(fatGrams) + "g";
resultHtml += "Carbohydrates: " + Math.round(carbGrams) + "g";
macrosElement.innerHTML = resultHtml;
}