Free Macro Calculator
Personalized Protein & Fat Targets for Carnivore, Keto, Low-Carb & Pescatarian Diets
You eat meat, you feel decent most of the time, but you're stuck. Maybe you're exhausted by 3pm. Maybe the scale won't budge. Maybe you just don't know if you're eating too much fat, too little protein, or if your calories are even close to what your body needs. You're winging it because carnivore "should be simple," but simple doesn't mean easy when you don't have numbers.
This calculator works for any low-carb or meat-focused diet—carnivore, keto, low-carb, pescatarian, paleo, whatever you're doing. The macro math is the same: your body needs a certain amount of protein based on your lean mass and goals, and the rest comes from fat. The label doesn't matter. The numbers do.
Here's what helps immediately: most people undereat protein by 20-30g per day and overshoot fat by 40-60g. If you're tired, bloated, or stalled, that imbalance is likely why.
How the Calculator Works
Step 1: Enter Your Stats
We start with your age, weight, height, and biological sex. These determine your lean body mass—the metabolically active tissue that drives your calorie needs. The calculator uses research-backed formulas to estimate your baseline metabolic rate.
Step 2: Set Your Goal & Activity Level
Fat loss, muscle gain, or maintenance—each goal needs different protein targets. We adjust your macros based on whether you're sedentary, moderately active, or training hard. If you're trying to build muscle on carnivore, you'll need more protein. If you're focused on fat loss, we'll optimize for satiety while creating a deficit.
Step 3: Get Your Personalized Targets
You'll see your daily protein target (in grams), fat target (in grams), and total calories. These aren't generic recommendations—they're calculated for your body and your goal. Most people discover they've been undereating protein and overshooting fat, which explains why progress stalls. Want to understand more about breaking through weight loss plateaus? Our wiki breaks down the science.
Protein Targets by Goal
Here's the protocol. Your protein target depends on what you're trying to accomplish. Fat fills the remaining calories. The table below shows research-backed ranges for a 180 lb person with roughly 140 lbs of lean mass.
| Goal | Protein Target | Fat Target | Example (180 lb) |
|---|---|---|---|
| Fat Loss | 1.0-1.2g/lb lean mass | Fill remaining calories | 140-168g protein, ~100g fat |
| Muscle Gain | 1.2-1.6g/lb lean mass | Surplus of 300-500 cal | 168-224g protein, ~130g fat |
| Maintenance | 0.8-1.0g/lb lean mass | To satiety | 112-140g protein, ~120g fat |
| Athletic Performance | 1.4-1.8g/lb lean mass | Higher; carb-cycling optional | 196-252g protein, variable fat |
Based on research from Dr. Donald Layman and sports nutrition consensus.
Frequently Asked Questions
What is the carnivore diet?
The carnivore diet is a meat-based eating approach popularized by Dr. Shawn Baker, author of "The Carnivore Diet," and Dr. Paul Saladino, who wrote "The Carnivore Code." You eat animal products only: beef, pork, chicken, fish, eggs, and some dairy. No vegetables, fruits, or grains. Many carnivore followers eat nose-to-tail, including organ meats like liver for maximum nutrients.
How much protein do I need on carnivore?
Dr. Donald Layman's research shows most adults need 1.0-1.6g protein per pound of lean body mass, depending on your goal. Fat loss? Aim higher (1.2-1.6g). Maintenance? 0.8-1.0g works. Most people undereat protein by 20-30g daily. Apps like Cronometer can help you track if you're hitting your target. Our calculator figures out your personalized number in 90 seconds.
How do I calculate carnivore macros?
The standard approach uses the Mifflin-St Jeor equation to estimate your base metabolism, then adjusts for activity. First, calculate your lean body mass (total weight minus body fat). Set protein based on Dr. Layman's research for your goal. Fat fills the remaining calories. Our free calculator handles this math automatically. If you want to track manually, Cronometer makes it simple.
Do I need to track calories on carnivore?
Not always. The r/carnivore community on Reddit shows many people thrive eating to satiety without tracking. But tracking helps if you've stalled, want muscle gain, or feel exhausted. Apps like Cronometer or MyFitnessPal make it painless. I'd say: try intuitive eating for 30 days first. If results stall, knowing your numbers removes the guesswork.
What's the difference between carnivore and keto?
Keto allows 20-50g carbs from vegetables, nuts, and low-carb foods. Carnivore eliminates all plants. Dr. Ken Berry, a popular keto advocate, often discusses both approaches. Dr. Shawn Baker focuses strictly on carnivore. Both achieve ketosis, but carnivore is simpler: just meat, eggs, and animal products. Carnivore also tends to prioritize higher protein than traditional keto.
Is the carnivore calculator free?
Yes, completely free. You get personalized protein, fat, and calorie targets with no email required. Results are instant and private. We also offer an optional $9.99 upgrade with a detailed meal plan, sample food log, and a doctor conversation script. Most people find the free version gives them exactly what they need to get started.
Can I use this calculator for keto or low-carb diets?
Absolutely. This works for keto, carnivore, pescatarian, or what Dr. Paul Saladino calls "animal-based" eating. The protein math is universal, based on lean body mass and your goal. Whether you're strict carnivore or keto with vegetables, the underlying calculations are identical. The calculator doesn't care about diet labels. It gives you the numbers your body actually needs.