Carnivore diet macros differ significantly by approach. Pure carnivore, animal-based, and lion diet each have distinct fat-to-protein ratios that determine how you fuel a zero-carb or near-zero-carb metabolic state. This calculator gives you gram targets for protein, fat, and total daily calories based on your body weight and chosen approach.
Choose Your Carnivore Approach
Approach Comparison
| Approach | Fat % Cals | Foods Allowed | Best For |
|---|---|---|---|
| Pure Carnivore | 70–80% | Meat, fish, eggs, dairy | General metabolic health |
| Animal-Based | 60–70% | Above + fruit, honey | Athletes, active lifestyle |
| Lion Diet | 80%+ | Ruminant + salt + water | Elimination / autoimmune |
How to Use the Carnivore Diet Macros Calculator
Calculating macros on a carnivore diet is simpler than traditional macro tracking — there are no carbohydrates to count. Your total energy comes from just two macronutrients: protein and fat. The key is setting the right fat-to-protein ratio for your specific approach and body composition.
Step 1: Choose Your Carnivore Approach
Pure carnivore, animal-based, and lion diet have distinct fat-to-protein ratios. Pure carnivore (beef, fish, eggs, dairy) targets 70-80% of calories from fat. Animal-based allows some fruit and honey and is slightly lower in fat (60-70%). The lion diet — ruminant meat, salt, and water only — targets 80%+ fat calories as the most extreme elimination variant.
Step 2: Enter Body Weight and Body Fat
Protein targets on carnivore are set per pound of lean body mass (LBM), not total body weight. Enter your body fat percentage if you know it. If not, the calculator estimates LBM at 80% of total body weight. The protein-per-pound-LBM approach ensures you're not over- or under-eating protein relative to your actual muscle mass.
Step 3: Select Protein Multiplier
Most carnivore practitioners use 0.8-1.2g of protein per pound of LBM. Conservative (0.8g/lb) is suitable for sedentary or those primarily focused on ketosis. Standard (1.0g/lb) works for most active adults. Active or athletic (1.2g/lb) is for those doing regular resistance training. The remaining calories after protein are filled with fat.
Interpreting Your Results
The calculator shows protein in grams (target daily intake), fat in grams (calculated from approach's fat percentage and protein calories), and total estimated calories. These are targets, not strict ceilings. On carnivore, hunger and satiety signals tend to self-regulate intake naturally. Most practitioners eat to satiety rather than counting calories precisely.
FAQ
Is this carnivore diet calculator free?
Yes, completely free with no signup required.
What is the difference between pure carnivore, animal-based, and lion diet?
Pure carnivore includes all animal products (meat, fish, eggs, dairy) with fat making up 70-80% of calories. Animal-based allows animal foods plus some low-toxin plants like fruit and honey, with fat at 60-70% of calories. The lion diet is the most restrictive — only ruminant meat (beef, lamb, bison), salt, and water, with 80%+ of calories from fat.
How much protein should I eat on carnivore?
Most carnivore practitioners target 0.8-1.2g of protein per pound of lean body mass (LBM). Athletes and those doing resistance training often target the higher end (1.0-1.2g/lb LBM). The remaining calories come from fat. On carnivore, dietary fat (not carbs) is the primary energy substrate.
How do I calculate lean body mass for carnivore macros?
Lean body mass = body weight × (1 - body fat%). For example, a 200lb person at 20% body fat has 160lb LBM. If you don't know your body fat %, use 80-85% of total weight as a rough estimate for sedentary individuals. The calculator uses a default 80% if you skip the body fat field.
Why does the lion diet use even more fat than pure carnivore?
The lion diet was developed by Mikhaila Peterson as an extreme elimination protocol for autoimmune conditions. By restricting to only ruminant meats, it eliminates all potential inflammatory triggers including pork, chicken, fish, eggs, and dairy. The fat-to-protein ratio is higher (80%+ fat calories) to avoid the protein-only danger of rabbit starvation.
Is too much protein bad on carnivore?
Excess protein above what the body can use for repair and maintenance gets converted to glucose via gluconeogenesis. On a strict carnivore or ketogenic diet, this can prevent ketosis and cause energy swings. Most practitioners recommend keeping protein at 0.8-1.2g/lb LBM and getting remaining calories from fat.