Carnivore Diet Calculator
The Macro/Calorie Calculator
The first thing you'll need to know is how many calories your body currently needs to get through the day. Whether you need a bulk diet calculator or your aim is losing weight and maintaining a calorie deficit, we have you covered.
Interpreting the Numbers
Now that you have a rough number of calories and macros you need per day, the next step is adjusting your macro needs to more closely match your goals on the carnivore diet. But how would you do that?
Your protein intake should not be a percentage of your macros because protein is not used as a source of energy until you've depleted your fat and carbohydrate stores. Protein is a building block for growth and repair. Whether your goal is weight loss or weight gain, your protein intake will be a crucial part of achieving that goal.
Getting Enough Fat
Contrary to popular belief, fat isn't just fat. Fat is a source of energy, a source of essential fatty acids, and a source of essential vitamins and minerals.
Getting Enough Carbs
The carbohydrate recommendations are based on research, highlighting how many carbs a human actually needs for sports performance.
What Should I Eat?
Here's a sample diet for a 170lb man following the carnivore diet and performing moderate exercise 4 times per week. Please note that individual dietary needs may vary, and it's always a good idea to consult with a healthcare professional or nutritionist before making significant changes to your diet.
Meal 1 (Breakfast):
- 4-6 large eggs cooked in butter or ghee
- 4-6 slices of bacon or sausage
- 1 cup of bone broth
Meal 2 (Lunch):
- 8-10 ounces of grilled steak or beef
- 2-3 cups of mixed leafy greens with olive oil and vinegar dressing
- 1 cup of beef bone broth
Meal 3 (Snack):
- 2-3 ounces of beef jerky or beef sticks
Meal 4 (Dinner):
- 8-10 ounces of grilled chicken or fish
- 1-2 cups of steamed broccoli or cauliflower
- 1 tablespoon of butter or ghee for added fat
Meal 5 (Pre-Workout):
- 1-2 hard-boiled eggs
- 1 ounce of cheese
Meal 6 (Post-Workout):
- 8-10 ounces of grilled salmon or tuna
- 1-2 cups of roasted asparagus or Brussels sprouts
- 1 tablespoon of olive oil or avocado oil for added fat
Note: Adjust portion sizes based on personal appetite and goals. It's important to listen to your body and adjust accordingly. Also, remember to stay hydrated by drinking an adequate amount of water throughout the day.
This sample diet provides a balance of protein, fat, and micronutrients from animal-based sources while keeping carbohydrates to a minimum. Remember to track your progress and make adjustments as needed to meet your specific goals and requirements.