Carnivore Calculator

Carnivore Macro Calculator

Use this calculator to estimate your daily protein, fat, and calorie needs based on common carnivore diet guidelines. Adjust your body weight, activity level, and specific macro targets to get personalized recommendations.

lbs kg

Sedentary (little or 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 (hard daily exercise/physical job)

Maintain Weight Lose Weight Gain Muscle

(e.g., 0.7-1.0g/lb is common)

(e.g., 1.5:1 to 2.5:1 is common for carnivore)

function calculateCarnivoreMacros() { var bodyWeight = parseFloat(document.getElementById('bodyWeight').value); var weightUnit = document.getElementById('weightUnit').value; var activityLevel = document.getElementById('activityLevel').value; var goal = document.getElementById('goal').value; var proteinTargetPerLb = parseFloat(document.getElementById('proteinTargetPerLb').value); var fatToProteinRatio = parseFloat(document.getElementById('fatToProteinRatio').value); // Input validation if (isNaN(bodyWeight) || bodyWeight <= 0 || isNaN(proteinTargetPerLb) || proteinTargetPerLb <= 0 || isNaN(fatToProteinRatio) || fatToProteinRatio <= 0) { document.getElementById('carnivoreResult').innerHTML = 'Please enter valid positive numbers for all inputs.'; return; } // 1. Convert Weight to Lbs var currentWeightLbs = (weightUnit === 'kg') ? bodyWeight * 2.20462 : bodyWeight; // 2. Calculate Recommended Protein (grams) var dailyProteinGrams = currentWeightLbs * proteinTargetPerLb; // 3. Calculate Recommended Fat (grams) var dailyFatGrams = dailyProteinGrams * fatToProteinRatio; // 4. Calculate Total Calories from User's Chosen Macros var caloriesFromMacros = (dailyProteinGrams * 4) + (dailyFatGrams * 9); // 5. Estimate Basal Metabolic Rate (BMR) – Simplified for general estimate // A very rough estimate, often used as a starting point for simplified calculators. // More accurate BMR requires age, gender, height. For carnivore, often focus on macros first. var estimatedBMR = currentWeightLbs * 10.5; // General average for BMR per lb // 6. Determine Activity Multiplier (standard TDEE factors) var activityFactor; switch (activityLevel) { case 'sedentary': activityFactor = 1.2; break; case 'lightlyActive': activityFactor = 1.375; break; case 'moderatelyActive': activityFactor = 1.55; break; case 'veryActive': activityFactor = 1.725; break; case 'extremelyActive': activityFactor = 1.9; break; default: activityFactor = 1.2; // Default to sedentary } // 7. Calculate Estimated Total Daily Energy Expenditure (TDEE) var estimatedTDEE = estimatedBMR * activityFactor; // 8. Adjust TDEE for Goal var targetCalorieAdjustment = 0; switch (goal) { case 'lose': targetCalorieAdjustment = -500; // Common deficit for weight loss break; case 'gain': targetCalorieAdjustment = 300; // Common surplus for muscle gain break; case 'maintain': default: targetCalorieAdjustment = 0; } var targetDailyCalories = estimatedTDEE + targetCalorieAdjustment; // Ensure targetDailyCalories doesn't go below a reasonable minimum (e.g., 1000) if (targetDailyCalories < 1000) { targetDailyCalories = 1000; } // 9. Generate Guidance based on comparison var guidanceMessage = ''; var calorieDifference = caloriesFromMacros – targetDailyCalories; if (Math.abs(calorieDifference) < 200) { // Within a reasonable range guidanceMessage = 'Your chosen macro ratios provide calories that are well-aligned with your estimated daily needs.'; } else if (calorieDifference 200 guidanceMessage = 'Your chosen macro ratios provide ' + Math.round(Math.abs(calorieDifference)) + ' more calories than your estimated daily need. If you are aiming for weight loss, you might consider slightly reducing your fat intake or adjusting your fat-to-protein ratio.'; } // Display results var resultHtml = '

Your Estimated Daily Carnivore Macros:

'; resultHtml += 'Recommended Protein: ' + Math.round(dailyProteinGrams) + ' grams'; resultHtml += 'Recommended Fat: ' + Math.round(dailyFatGrams) + ' grams'; resultHtml += 'Estimated Calories from Your Macros: ' + Math.round(caloriesFromMacros) + ' calories'; resultHtml += 'Estimated Daily Calorie Need (based on activity & goal): ' + Math.round(targetDailyCalories) + ' calories'; resultHtml += " + guidanceMessage + "; resultHtml += 'These are estimates based on common carnivore guidelines and general metabolic formulas. Individual needs can vary significantly. Always consult with a healthcare professional or registered dietitian for personalized advice.'; document.getElementById('carnivoreResult').innerHTML = resultHtml; } /* Basic Styling for the Calculator – adjust as needed for your WordPress theme */ .calculator-container { background-color: #f9f9f9; border: 1px solid #ddd; padding: 20px; border-radius: 8px; max-width: 600px; margin: 20px auto; font-family: Arial, sans-serif; } .calculator-container h2 { color: #333; text-align: center; margin-bottom: 20px; } .calc-input-group { margin-bottom: 15px; display: flex; flex-wrap: wrap; align-items: center; gap: 10px; } .calc-input-group label { flex: 1 1 200px; font-weight: bold; color: #555; } .calc-input-group input[type="number"], .calc-input-group select { flex: 2 1 150px; padding: 10px; border: 1px solid #ccc; border-radius: 4px; font-size: 16px; } .calc-input-group .input-hint { flex-basis: 100%; font-size: 0.9em; color: #777; margin-top: -5px; margin-left: 210px; /* Align with input fields */ } .calculate-button { display: block; width: 100%; padding: 12px 20px; background-color: #007bff; color: white; border: none; border-radius: 4px; font-size: 18px; cursor: pointer; margin-top: 20px; transition: background-color 0.3s ease; } .calculate-button:hover { background-color: #0056b3; } .calculator-result { margin-top: 25px; padding: 15px; background-color: #e9f7ef; border: 1px solid #d4edda; border-radius: 8px; color: #155724; } .calculator-result h3 { color: #0f5132; margin-top: 0; margin-bottom: 10px; } .calculator-result p { margin-bottom: 8px; line-height: 1.5; } .calculator-result strong { color: #0f5132; } .calculator-result .error { color: #dc3545; font-weight: bold; } .calculator-result .guidance-message { font-style: italic; color: #333; margin-top: 15px; padding-top: 10px; border-top: 1px dashed #ccc; } .calculator-result .disclaimer { font-size: 0.85em; color: #666; margin-top: 20px; border-top: 1px solid #eee; padding-top: 10px; }

Understanding Your Carnivore Diet Macros

The carnivore diet, an eating approach focused exclusively on animal products, emphasizes protein and fat while eliminating plant-based foods. While seemingly simple, optimizing your macronutrient intake (protein and fat) is crucial for achieving your health goals, whether that's weight loss, muscle gain, or overall well-being.

Why Calculate Your Carnivore Macros?

Unlike traditional diets that often focus on calorie counting, the carnivore diet often prioritizes satiety and nutrient density from animal sources. However, understanding your estimated macro needs can provide a valuable framework:

• Protein for Muscle & Repair: Adequate protein is essential for maintaining and building muscle mass, supporting tissue repair, and numerous bodily functions.
• Fat for Energy & Satiety: Fat is your primary energy source on a carnivore diet. It provides sustained energy, helps with nutrient absorption, and is key for satiety, preventing hunger and cravings.
• Calorie Awareness: While not strictly calorie-counting, knowing your estimated calorie needs helps ensure you're eating enough to support your activity level and goals, or not overeating if weight loss is desired.

How to Use the Carnivore Macro Calculator

Our calculator uses a combination of your personal data and common carnivore guidelines to provide an estimate of your daily protein, fat, and calorie requirements. Here's a breakdown of the inputs:

1. Current Body Weight: Enter your current weight and select your preferred unit (lbs or kg). This is the foundation for all calculations.
2. Activity Level: Choose the option that best describes your daily physical activity. This helps estimate your total daily energy expenditure (TDEE).
3. Your Goal: Select whether you aim to maintain your current weight, lose weight, or gain muscle. This adjusts your estimated calorie needs accordingly.
4. Desired Protein (grams per lb of body weight): This is a key input for carnivore dieters. Common recommendations range from 0.7 to 1.0 grams of protein per pound of body weight. Higher protein targets are often used for muscle gain or during weight loss to preserve lean mass.
5. Desired Fat-to-Protein Ratio: Another crucial carnivore-specific input. This ratio (e.g., 1.5:1 means 1.5 grams of fat for every 1 gram of protein) helps determine your fat intake relative to your protein. Many carnivore practitioners aim for higher fat ratios (1.5:1 to 2.5:1) for energy, satiety, and to ensure adequate fat intake, especially if they are very active or aiming for weight maintenance/gain.

Understanding the Results

The calculator will provide you with:

• Recommended Protein (grams): Your estimated daily protein intake based on your body weight and desired protein ratio.
• Recommended Fat (grams): Your estimated daily fat intake, derived from your protein intake and desired fat-to-protein ratio.
• Estimated Calories from Your Macros: The total calories provided by the calculated protein and fat amounts.
• Estimated Daily Calorie Need (based on activity & goal): Your estimated total daily energy expenditure, adjusted for your activity level and goal.

The calculator will also offer guidance if your chosen macro ratios result in a calorie intake significantly different from your estimated daily needs. This helps you fine-tune your fat intake to align with your goals.

Important Considerations

Remember, these calculations provide estimates. Individual metabolic rates, absorption, and specific health conditions can influence actual needs. Listen to your body, adjust your intake based on hunger and satiety cues, and observe how you feel. For personalized dietary advice, always consult with a qualified healthcare professional or registered dietitian.