Carnivore Diet Keto: Calculating Your Macros For Success

The carnivore diet is a meat-based diet that eliminates almost all carbohydrates, making it a type of ketogenic diet. As with other keto diets, it is important to eat high-fat foods that meet your keto macro percentages to reduce the chances of side effects. The standard keto diet consists of 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. To calculate your macros for a carnivore diet, you need to determine your caloric needs based on your age, weight, gender, and activity level, then set your protein intake, and determine your fat and carb intake.

Calculate your caloric needs

The first step in determining your macros for a carnivore diet is to calculate your caloric needs. This will depend on various factors such as your age, weight, gender, and activity level. Using an online calorie calculator is a simple way to estimate your daily caloric needs. These calculators will ask for your basic information and activity level to provide an estimate of your daily calorie intake.

For a more accurate assessment, consider consulting a nutritionist or registered dietitian. They can take a more personalized approach and provide a tailored caloric target based on your unique circumstances.

Your caloric needs will be the foundation for determining the specific amounts of fat, protein, and carbohydrates you should consume to align with the typical macronutrient distribution of the carnivore diet, which is high in fat, moderate in protein, and very low in carbohydrates.

Once you have determined your caloric needs, you can move on to the next step of setting your protein intake, as protein is the cornerstone of the carnivore diet.

It is worth noting that the carnivore diet is a type of ketogenic diet, as it eliminates almost all carbs, so calculating your macros will also help you maintain a state of ketosis, where your body burns fat for energy instead of carbohydrates.

Set your protein intake

Setting your protein intake is a crucial step in the carnivore diet. Protein is the cornerstone of this diet, so getting this step right is vital.

You should determine your protein intake based on your body weight and activity level. A common guideline is to aim for around 0.8 to 1.6 grams of protein per pound of body weight. For example, if you weigh 150 pounds, your protein intake might range from 120 to 240 grams per day. Remember that your protein needs can vary depending on your individual goals. If you're very active and looking to build muscle, you should aim for a higher protein intake than normal.

It's worth noting that the RDA for protein is 0.8 grams per kilogram of body weight, but this target is to prevent deficiency. However, you may need more protein to support optimal health. According to a paper published in Food and Function, the daily protein intake recommendations based on activity level are as follows:

• Low activity: 1 gram per kilogram body weight (90 grams for a 200-pound person)
• Moderate activity: 1.3 grams per kilogram body weight (120 grams for a 200-pound person)
• High activity: 1.6 grams per kilogram body weight (150 grams for a 200-pound person)

Protein plays an essential role in the body, including muscle growth and repair, hormone production, and supporting the immune system. It is made up of smaller units called amino acids, which are essential for the body and cannot be synthesised by the body. Therefore, it is crucial to ensure you are getting enough protein in your diet.

When following the carnivore diet, it is important to balance your protein intake with fat and carbohydrate consumption to stay healthy and fully reap the benefits of the diet.

Determine your fat intake

To determine your fat intake, you need to first calculate your caloric needs. This will depend on your age, weight, gender, activity level, and goals. You can use an online calorie calculator or consult a nutritionist or dietitian for a more personalized approach.

Once you know your daily caloric intake, you can allocate a certain percentage of your calories to fats. On the carnivore diet, fats typically make up a large percentage of your macros, ranging from 50% to 80% of your total calorie intake.

To calculate the number of grams of fat you should consume daily, subtract the calories from protein (as protein contains about 4 calories per gram) from your total daily caloric target. Then, divide the result by 9 (since fats contain about 9 calories per gram).

For example, if your daily caloric intake is 2,000, and you allocate 25% of your calories to protein (500 calories), you would have 1,500 calories left for fats. Dividing 1,500 by 9 gives you approximately 167 grams of fat to consume daily.

It's important to note that these calculations are just a guide, and the specific amounts may vary depending on your individual needs and goals.

Calculate your carbs

The carnivore diet is a low-carb diet, so your carb intake should be very low. The general rule is to keep your carb intake to around 5% of your daily calories. This usually works out to be an average of 30 grams of net carbs per day.

To calculate your specific carb intake, you need to first determine your caloric needs. This will depend on factors such as your age, weight, gender, and activity level. You can use an online calorie calculator or consult a nutritionist or dietitian for a more personalized assessment.

Once you know your daily caloric target, you can calculate your carb intake by subtracting the calories from protein and fats. Then, divide the result by 4, as carbs contain 4 calories per gram.

For example, if your daily caloric target is 2,000 calories, and you allocate 1,500 calories to protein and 1,400 calories to fats, you would have 100 calories left for carbs. Dividing this by 4 gives you 25 grams of carbs for the day.

It's important to note that the carnivore diet is naturally low in carbs since meat is primarily carb-free. However, some animal products like dairy, organ meats, and certain seafood may contain small amounts of carbs.

In summary, to calculate your carb intake on the carnivore diet, determine your daily caloric needs, allocate calories to protein and fats, and then calculate the remaining calories for carbs. This will ensure you stay within the recommended range of 5% of your daily calories from carbohydrates.

Track your macros

Tracking your macros is an essential part of the carnivore diet. It ensures you're getting the right balance of nutrients and helps you stay on course to achieve your health goals.

There are several ways to track your macros. You can use a food diary or smartphone app to log your meals and calculate your macros. Many apps can help with this, such as MyFitnessPal, or you can simply eyeball the portions to make it simpler.

If you want a more precise measurement of your macronutrient intake, you can use a food scale or measuring cups to ensure you're logging your intake accurately.

It's also important to pay attention to how your body responds to the diet. Are you achieving your desired outcomes, whether it's weight loss, muscle gain, or overall well-being? Make adjustments as needed and be flexible with your macro goals to suit your body's unique needs.

Additionally, preparing meals in advance and in bulk can help you stay on track with your macros while also saving time and effort.

Remember, the carnivore diet is high in fat and protein and very low in carbs. So, when tracking your macros, aim for about 70-80% fat, 20-30% protein, and keep your carbs low at around 0-10%.

Frequently asked questions