Principles of the Carnivore Diet

The carnivore approach centers almost exclusively on animal-based foods, emphasizing meat, fish, eggs, and limited dairy. By removing plant foods, some people aim to reduce inflammation, simplify meal planning, or manage autoimmune symptoms. While controversial, the diet relies on adequate protein for muscle maintenance and fat as the primary energy source. Carbohydrate intake is typically under 5% of total calories.

This calculator helps you set personalized protein and fat goals derived from your daily calorie target. Although most adherents maintain roughly 30% of calories from protein and 70% from fat, you can adjust these values to reflect your own needs. The output converts these percentages into grams, making it easier to track portions. Keep in mind that each gram of protein or carbohydrate contains four calories, while each gram of fat provides nine.

Meeting Your Goals

Animal protein sources such as beef, pork, and poultry deliver essential amino acids for muscle repair and satiety. Organ meats, meanwhile, supply vitamins and minerals often lacking in other diets. Fat comes from marbled cuts, fatty fish, butter, tallow, and other animal fats. Because carbohydrates are nearly absent, meal prep often revolves around balancing lean and fatty cuts to hit your calorie target without feeling deprived.

Critics of the carnivore diet note potential nutrient gaps, particularly in vitamin C and fiber, as well as concerns about long-term heart health due to saturated fat. Supporters counter that focusing on high-quality animal products may provide ample nutrition and improved digestion. Regardless, monitoring cholesterol levels and overall well-being is wise when adopting any restrictive regimen. This tool can help streamline the planning process and avoid guesswork when calculating daily macros.