Carnivore Diet Calorie Calculator

Calculate your daily calorie needs and macronutrient targets for a carnivore diet based on your personal metrics and goals.

Age Enter your age in years

Gender

Height Enter your height in centimeters

Weight Enter your current weight in kilograms

Activity Level

Dietary Goal

Protein Ratio: 30% Adjust protein percentage (20-40%). The remainder will be fat calories.

Include organ meats in recommendations

Quick Examples:

How to Use This Calculator

Enter your personal details including age, gender, height, and weight
Select your typical activity level from the dropdown menu
Choose your dietary goal (weight loss, maintenance, or gain)
Adjust the protein ratio slider to customize your macronutrient preferences
Click Calculate to see your daily calorie needs and macronutrient breakdown

Formula Used

BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + s
TDEE = BMR × Activity Factor
Daily Calories = TDEE × Goal Factor

Where:

BMR = Basal Metabolic Rate (calories burned at rest)
s = +5 for males, -161 for females
Activity Factor = 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very), 1.9 (extra)
Goal Factor = 0.8 (weight loss), 1.0 (maintenance), 1.2 (weight gain)

Example Calculation

Real-World Scenario:

A 35-year-old male, 180cm tall, weighing 85kg, who exercises 3-4 times per week and wants to maintain his weight.

Given:

Age = 35 years
Gender = Male
Height = 180 cm
Weight = 85 kg
Activity Level = Moderately active (3-5 days/week)
Goal = Weight Maintenance

Calculation:

BMR = (10 × 85) + (6.25 × 180) - (5 × 35) + 5 = 850 + 1125 - 175 + 5 = 1805 calories

TDEE = 1805 × 1.55 (moderate activity) = 2798 calories

Daily Calories = 2798 × 1.0 (maintenance) = 2798 calories

Protein (30%) = 2798 × 0.3 ÷ 4 = 210g

Result: 2798 calories per day with 210g protein and 186g fat for weight maintenance.

Why This Calculation Matters

Practical Applications

Helps maintain proper energy balance on a restrictive diet
Ensures adequate protein intake for muscle preservation
Prevents nutrient deficiencies by calculating appropriate food quantities

Key Benefits

Optimizes weight management on a carnivore diet
Customizable macronutrient ratios for individual needs
Supports sustainable carnivore diet practices

Common Mistakes & Tips

While protein is essential on a carnivore diet, excessive intake can lead to digestive issues and may strain the kidneys over time. Aim for 0.8-1.2g of protein per pound of goal body weight, and ensure adequate fat intake to meet your energy needs.

Fat is your primary energy source on a carnivore diet. Many beginners focus too much on lean meats and don't get enough calories, leading to fatigue and hunger. Include fatty cuts of meat and consider adding animal fats like tallow or butter to meet your calorie needs.

Frequently Asked Questions

A well-planned carnivore diet can provide most essential nutrients, particularly if you include organ meats like liver and kidney. However, some nutrients like vitamin C and certain minerals may be limited. Many carnivore dieters supplement with electrolytes and certain vitamins to ensure optimal nutrition.

Water needs vary based on activity level, climate, and individual factors. A general guideline is to drink enough to maintain light yellow urine. Many carnivore dieters find they need more water initially as their body adapts to the lower carbohydrate intake, especially to support kidney function with higher protein intake.

The long-term safety of a strict carnivore diet is still being studied, and there's limited scientific research on extended adherence. Some people report health benefits, while others may experience challenges. It's important to work with a healthcare professional knowledgeable about this diet, monitor your health markers regularly, and consider including nutrient-dense organ meats to maximize nutritional intake.

References & Disclaimer

Medical Disclaimer

This calculator provides estimates for your calorie and macronutrient needs on a carnivore diet. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or diet.

References

Mifflin MD, et al. "A new predictive equation for resting energy expenditure in healthy individuals" - The American Journal of Clinical Nutrition, 1990.
The Carnivore Diet: A Detailed Beginner's Guide - Healthline, 2023.
The Carnivore Diet Guide - Paleo Leap, 2023.

Accuracy Notice

This calculator provides estimates based on standard formulas for calculating energy needs. Individual requirements may vary based on genetics, metabolism, health conditions, and other factors. The carnivore diet is a restrictive eating pattern that may not be suitable for everyone. Consult with a healthcare professional before making significant dietary changes.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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health nutrition-diet-planning carnivore diet calorie medical body weight

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