Carnivore Diet Macros Calculator

Carnivore Diet Macros Calculator

Sedentary (little to no exercise) Lightly Active (light exercise/sports 1-3 days/week) Moderately Active (moderate exercise/sports 3-5 days/week) Very Active (hard exercise/sports 6-7 days/week) Extremely Active (very hard exercise/physical job)

Maintain Weight Lose Weight (approx. 1 lb/week) Gain Weight (approx. 1 lb/week)

Typical range: 0.8 – 1.2 g/lb for carnivore.

function calculateCarnivoreMacros() { var bodyWeight = parseFloat(document.getElementById('bodyWeight').value); var activityLevel = document.getElementById('activityLevel').value; var goal = document.getElementById('goal').value; var proteinRatio = parseFloat(document.getElementById('proteinRatio').value); if (isNaN(bodyWeight) || bodyWeight <= 0) { alert('Please enter a valid body weight.'); return; } if (isNaN(proteinRatio) || proteinRatio <= 0) { alert('Please enter a valid protein intake ratio.'); return; } var tdeeMultiplier; switch (activityLevel) { case 'sedentary': tdeeMultiplier = 12.5; break; case 'lightlyActive': tdeeMultiplier = 14.5; break; case 'moderatelyActive': tdeeMultiplier = 16.5; break; case 'veryActive': tdeeMultiplier = 18.5; break; case 'extremelyActive': tdeeMultiplier = 20.5; break; default: tdeeMultiplier = 16.5; // Default to moderately active } var estimatedTDEE = bodyWeight * tdeeMultiplier; var calorieAdjustment = 0; if (goal === 'lose') { calorieAdjustment = -500; } else if (goal === 'gain') { calorieAdjustment = 500; } var finalCalories = estimatedTDEE + calorieAdjustment; if (finalCalories < 1000) { // Prevent extremely low calorie targets finalCalories = 1000; } // Protein calculation var proteinGrams = bodyWeight * proteinRatio; var proteinCalories = proteinGrams * 4; // 4 calories per gram of protein // Fat calculation var fatCalories = finalCalories – proteinCalories; if (fatCalories 0) ? ((proteinCalories / totalMacroCalories) * 100) : 0; var fatPercentage = (totalMacroCalories > 0) ? ((fatCalories / totalMacroCalories) * 100) : 0; document.getElementById('totalCalories').innerText = Math.round(finalCalories); document.getElementById('proteinGrams').innerText = Math.round(proteinGrams); document.getElementById('fatGrams').innerText = Math.round(fatGrams); document.getElementById('proteinPercentage').innerText = proteinPercentage.toFixed(1); document.getElementById('fatPercentage').innerText = fatPercentage.toFixed(1); } // Calculate on page load with default values window.onload = calculateCarnivoreMacros;

Understanding Your Carnivore Diet Macros

The carnivore diet is an eating approach that involves consuming only animal products, excluding all plant-based foods. This typically includes meat, fish, eggs, and some dairy, while eliminating fruits, vegetables, grains, legumes, nuts, and seeds. For many, the goal is to simplify their diet, reduce inflammation, or address specific health issues.

Why Track Macros on a Carnivore Diet?

While the carnivore diet inherently restricts food choices, understanding your macronutrient (protein and fat) intake is crucial for several reasons:

• Weight Management: Whether you aim to lose, maintain, or gain weight, knowing your calorie and macro targets helps you adjust your food intake accordingly.
• Satiety and Energy: Proper ratios of protein and fat are essential for feeling full, maintaining stable energy levels, and supporting metabolic health. Too little fat can lead to hunger and low energy, while too much can hinder weight loss.
• Muscle Preservation/Growth: Adequate protein intake is vital for muscle maintenance, especially during weight loss, and for muscle growth if you're active.
• Nutrient Density: While all carnivore foods are nutrient-dense, ensuring you get enough fat alongside protein helps with the absorption of fat-soluble vitamins (A, D, E, K) and provides essential fatty acids.

How to Use the Carnivore Macros Calculator

Our calculator simplifies the process of estimating your daily macronutrient needs for a carnivore diet:

1. Body Weight (lbs): Enter your current body weight in pounds. This is a primary factor in determining your basal metabolic rate and overall calorie needs.
2. Activity Level: Select the option that best describes your daily physical activity. This helps the calculator estimate your Total Daily Energy Expenditure (TDEE).
3. Weight Goal: Choose whether you want to maintain your current weight, lose weight, or gain weight. The calculator will adjust your estimated calorie needs accordingly (typically by +/- 500 calories for a 1 lb/week change).
4. Protein Intake (grams per lb of body weight): This is a key input for carnivore dieters. A common range is 0.8 to 1.2 grams of protein per pound of body weight. Higher protein can be beneficial for satiety and muscle preservation, while lower protein might be preferred by some for specific metabolic reasons. Adjust this value to see how it impacts your fat intake.

Understanding Your Results

The calculator will provide you with:

• Total Calories: Your estimated daily calorie target to achieve your chosen weight goal.
• Protein (grams and percentage): The recommended daily protein intake in grams and its percentage contribution to your total calories.
• Fat (grams and percentage): The recommended daily fat intake in grams and its percentage contribution to your total calories. On a carnivore diet, fat typically makes up the majority of your calories.

Remember that carbohydrates are considered negligible on a strict carnivore diet, so they are not included in the macro breakdown.

Tips for Adjusting Your Carnivore Macros

• Listen to Your Body: These are estimates. Pay attention to your hunger, energy levels, and how you feel. If you're constantly hungry, you might need more fat. If you're feeling sluggish, you might need to adjust your overall calorie intake.
• Fat is Key: On a carnivore diet, fat is your primary energy source. Don't be afraid of it. If you're struggling with satiety or energy, increasing your fat intake (e.g., choosing fattier cuts of meat, adding butter or tallow) is often the solution.
• Protein for Satiety: While fat provides energy, protein is crucial for satiety and muscle. If you find yourself overeating, ensure your protein intake is adequate.
• Experiment: The "ideal" macro ratio can vary greatly from person to person. Use this calculator as a starting point and adjust based on your individual response and goals. Some carnivore dieters thrive on higher protein, while others prefer a higher fat-to-protein ratio.

Disclaimer: This calculator provides estimates based on common formulas and general guidelines for the carnivore diet. It is not a substitute for professional medical or nutritional advice. Consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have underlying health conditions.