Protein · Fat · Zero Carbs

Carnivore Macro Calculator

Free macro calculator for carnivore diet — protein and fat targets for zero-carb eating, updated instantly.

No signup required Zero carb split Instant results

Get yours from the TDEE Calculator

Your daily macro targets
Protein
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grams
 
Carbs
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grams
 
Fat
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grams
 
P
C
F
Protein Carbs Fat
Per-meal breakdown
Protein
—g
Carbs
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Fat
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Results are estimates for informational purposes only. Not medical advice. Consult a healthcare professional for personalised guidance.
Carbohydrates are zero on a carnivore diet. All calories come from protein and fat. Fat provides the majority of energy — do not reduce fat too low or energy levels will suffer.

How to Calculate Macros for Carnivore Diet

The carnivore diet eliminates all plant foods and carbohydrates, leaving only protein and fat as energy sources. This carnivore macro calculator sets your protein and fat targets based on your personal TDEE — with carbs set to zero. Whether you are new to carnivore eating or want to know how to calculate macros for the carnivore diet precisely, enter your stats above for instant personalised targets.

Knowing how to calculate macros for carnivore diet is simpler than standard macro tracking because there are only two macros to consider — protein and fat:

  1. Find your TDEE using the TDEE Calculator
  2. Set carbs to zero
  3. Set protein at 0.8–1g per lb of bodyweight (1.8–2.2g per kg) — the standard carnivore recommendation
  4. Fill all remaining calories with fat
Example — 80kg person, 2,400 kcal TDEE, standard carnivore: Protein (30%): 720 kcal ÷ 4 = 180g protein
Fat (70%): 1,680 kcal ÷ 9 = 187g fat
Carbs: 0g

This macro calculator for carnivore diet does this calculation automatically. Select Carnivore from the diet dropdown and your goal, then enter your TDEE for instant results.

Standard vs High Protein Carnivore

There are two main approaches to the carnivore diet from a macro perspective:

Standard carnivore (30% protein, 70% fat) — Traditional carnivore approach. High fat intake provides sustained energy through ketosis. Best for those prioritising fat loss and metabolic health. Select Fat Loss or Maintain + Carnivore above.

High protein carnivore (40% protein, 60% fat) — More protein-forward approach popular with bodybuilders on carnivore. Better for muscle building and preservation. May reduce depth of ketosis compared to standard carnivore. Select Muscle Gain + Carnivore above.

This carnivore macro calculator shows both options so you can choose the approach that fits your goals. Compare to the keto macro calculator to see how carnivore and keto targets differ. For muscle building on carnivore, see the macro calculator for bulking. The base macro calculator covers all other diet styles.

Related Calculators

TDEE Calculator
Calculate your total daily energy expenditure — the calorie number you enter above.
Macro Calculator
The full macro calculator with standard, high protein, low carb and keto presets.
Keto Macro Calculator
Compare keto (5% carbs) vs carnivore (0% carbs) macro targets.
Macro Calculator for Bulking
Higher calorie targets for muscle gain — works with carnivore or standard diet.

Frequently Asked Questions

What are the macros for a carnivore diet?+
The carnivore diet has zero carbohydrates. All calories come from protein and fat. Standard carnivore macros are approximately 30% protein and 70% fat by calories. This macro calculator for carnivore diet sets these ratios automatically based on your personal TDEE rather than a generic calorie number. Select Muscle Gain for a higher protein carnivore split of 40% protein and 60% fat.
How do I calculate macros for carnivore diet?+
To calculate macros for carnivore diet, set carbs to zero, set protein at 1.8–2.2g per kg bodyweight, then fill remaining calories entirely with fat. Fat must provide the bulk of calories on carnivore — do not try to eat lean protein only as this causes rabbit starvation. This carnivore macro calculator handles all of this automatically.
How much fat should I eat on carnivore?+
Fat should make up 60–70% of calories on a standard carnivore diet. For a 2,000 kcal target this means 133–156g of fat per day. This sounds like a lot but fat is the primary energy source on carnivore replacing all carbohydrates. Fatty cuts of meat like ribeye, brisket and lamb naturally provide this ratio.
Can I build muscle on a carnivore diet?+
Yes — the carnivore diet provides ample protein for muscle building. Set protein at the higher end of 2–2.2g per kg bodyweight and ensure total calories are at or above TDEE. Many carnivore practitioners report good muscle retention and gain, particularly on a high protein carnivore approach of 40% protein and 60% fat. Select Muscle Gain + Carnivore in the calculator above.
Is the carnivore diet the same as keto?+
They are similar but not identical. Both eliminate or minimise carbohydrates and both can produce ketosis. However keto allows plant foods as long as carbs stay under 20–25g per day. Carnivore eliminates all plant foods completely regardless of carb content. Carnivore is effectively a more restrictive version of keto. Compare this carnivore macro calculator to the keto macro calculator to see the difference in macro targets.