How Much to Eat on Carnivore Diet | Protein & Calorie Intake Recommendations (2024)

The carnivore diet is on the rise and has been gaining popularity lately. It's a revolutionary way of eating that puts an emphasis on the consumption of animal products, such as meat, eggs, fish, and other animal-based foods such as carnivore chips.

But how much to eat on a carnivore diet? What are the protein and calorie intake recommendations for this diet? In this blog post, we will explore these topics in detail, so read on to find out more!

Can You Eat as Much as You Want on the Carnivore Diet?

Thinking that you can eat as much as you want on the carnivore diet is a big mistake. Eating too much on this diet will likely result in weight gain and other health issues. It is essential to be mindful of your portions and understand how much your body needs.

This means understanding what foods are best for you, and the recommended servings for each food group. Additionally, paying attention to your energy levels throughout the day will give you a better understanding of how many calories you need each day and when you should stop eating.

By finding the right balance of protein, fat, and carbohydrates for your lifestyle and goals, you can enjoy the benefits of carnivore diet while still keeping healthy.

How Much to Eat on Carnivore Diet

Quality truly is more important than quantity. Eating organic, grass-fed, and wild-caught meats is critical in order to get the full benefits of this eating plan. Supporting regenerative agriculture will not only help to keep our planet healthy but also ensure you get the most nutritious food possible.

Avoid processed meats and opt for fresh options whenever you can. Additionally, make sure you include varieties of proteins like eggs, fish, and shellfish too - all of which should be obtained from sustainable sources that are mindful of the environment.

For portion size, it's important to listen to your body’s hunger signals and stop before feeling overly full. A good rule of thumb is to eat till you are 80% full or satiated. You’ll find what works for you.

How Much Meat to Eat on Carnivore Diet?

Don’t worry about how much meat to eat on a carnivore diet in particular. A better question to ask is how much protein do you need to eat on the carnivore diet? That’s because these macronutrients are more important for optimal health than just eating as much meat as possible.

How Much Protein to Eat on Carnivore Diet?

Learning how much protein to eat on a carnivore diet is very valuable. Whether you’re reading about carnivore diet pros and cons, carnivore diet vs paleo, or carnivore diet vs keto, you’ll notice that everything comes down to protein. Eating enough protein is essential for any diet, especially the carnivore diet. Each individual's body needs a different amount of protein to carry out its own unique goals and activities.

For example, athletes may need up to twice as much protein as those who exercise moderately or not at all. Bodyweight also plays a role in how much protein an individual should consume - generally speaking, heavier people require more protein than lighter individuals.

When it comes to portion size, 4 – 6 ounces of lean proteins per meal is recommended in order to meet the body's requirement for healthy proteins. And while it’s important to understand how to eat a high protein diet, there is such a thing as too much.

Eating more than the recommended amount can lead to weight gain and other health issues - so be sure to take your individual needs into consideration when deciding how much protein to eat on the carnivore diet. If your focus is still on protein even after you’ve gained excess weight, losing weight on carnivore diet can get tricky.

How Much Fat to Eat on Carnivore Diet?

Fat can be your friend on the carnivore diet! Eating the right kind and amount of healthy fats can help you enjoy all the amazing benefits of this unique diet.

But how much fat to eat on a carnivore diet? It all depends on your body's unique needs—for those exercising frequently, your daily fat intake may be higher than that of someone who isn't as active.

The recommended range for most people is 1-2 tablespoons of unsaturated or monounsaturated oils per meal. Healthy options include olive oil, coconut oil and avocado oil—and don't forget about nuts and seeds for a healthy snack!

Remember not to overdo it with the fats: too much fat can lead to weight gain and increased cholesterol levels. From nuts to avocados to olives to nut butters, there are plenty of delicious and nutritious options—just find the balance that works best for you.

What About Carbs?

If you're following the carnivore diet, carbohydrates don't have to be completely cut out. Eating low-sugar fruits and vegetables such as berries, kale, and carrots can be a great addition to your meals; not only do they provide essential vitamins and minerals, but they are also a good source of carbohydrates.

Healthy carbohydrates can help keep your blood sugar levels stable, give you an energy boost throughout the day, and ensure that you are getting all the nutrients your body needs while still adhering to the carnivore diet. So deliciously indulge in those carbs - just remember to keep portions in check! And check out our guide on the best healthy low carb snack.

What About Total Caloric Intake?

What about total caloric intake on a carnivore diet? That's where things get exciting! With the right amount of fat and protein, you can reach your body composition goals while enjoying delicious meals.

If you are looking to lose weight, an ideal caloric intake is around 1,500-1,750 calories per day, deviating from the normal 2,000. This reduced total number includes an appropriate balance of fat and protein in order to reach your desired level of energy and satiation. If your goal is muscle building or gaining strength, the ideal caloric intake increases up to 2,700-3,000 calories per day with the same balanced ratio of fat and protein.

No matter your health and fitness objectives, setting a goal for yourself and adjusting your total caloric intake accordingly can help you stay on track with your carnivore lifestyle.

More Tips for Building Your Carnivore Diet Plan & Following it

Now that we've covered the essentials of the carnivore diet, it's time to put your plan into action and make sure you stick to it! Here are a few carnivore diet tips to help you get started and, more importantly, stay on track.

Calculate Your Caloric Needs & Macronutrient Guidelines

Following the carnivore diet is a great way to achieve your health and fitness goals. In order to do this successfully, you need to be able to calculate how many calories you should be consuming on a daily basis and find the right balance of fat, protein, carbohydrates, and other micronutrients.

Fortunately, it's easy to do this; all you need is an online calculator like MyFitnessPal or Cronometer.

Keep These Foods Stocked

The carnivore diet can be made much easier and more enjoyable if you have the right groceries stocked in your kitchen. Here are some of the staple foods recommended for the carnivore diet:

  • Meat: Beef, lamb, chicken, turkey, duck, bison, pork, etc.
  • Eggs: Preferably from organic and/or pastured chickens
  • Fish & Seafood: Salmon, mackerel, sardines, shrimp, etc.
  • Dairy: Cheese (full-fat or low-fat depending on preference), yogurt (again full-fat or low-fat depending on preference), cream and butter
  • Game meats like deer or elk (if available)
  • Liver and heart (of any meat type)

These should help give insight into what is allowed on the carnivore diet.

Try New Recipes & Prep Methods to Keep Things Fresh

Here are some ideas for recipes and prep methods that you could try to keep everything enjoyable:

  • Try grilling your meats for a summer barbecue-style meal.
  • Marinate meats with spices, herbs, and citrus for extra flavor.
  • Bake your favorite fish or cut up some veggies for a sheet pan dinner.
  • Experiment with different cuts of meat such as skirt steak or beef short ribs.
  • Create an egg-based breakfast dish like a frittata or quiche.
  • Make homemade stocks and soups using leftover bones and organ meats.
  • Fry up some bison burgers with herbs, garlic, and onions to enjoy on a bun!
  • Spice up your cheese plate with olives, nuts, fruit spreads, and crackers.
  • Cook up some delicious prime rib for a special occasion - just add buttery mashed potatoes!

Have Meat Snacks on Hand to Meet Your Protein Goals

Snacking can be a great way to meet your protein goals while following the carnivore diet - and meat snacks are the perfect solution! Here are some examples of delicious high-protein snacks found on our carnivore diet snack list that can be enjoyed throughout the day:

  • ribeye chips
  • steak chips
  • lamb chips
  • beef chips
  • brisket chips
  • chicken chips
  • pork chips

Beef chips can come in a variety of flavors such as barbeque, teriyaki, and garlic. Chicken chips are another flavorful option that comes in both boneless strips and wings.

Pork chips are often found marinated or seasoned with various herbs and spices. And for something a little more special - why not try some ribeye chips? They make for an extra indulgent snack.

Lamb and brisket chips provide a slightly different flavor profile but still offer plenty of protein-packed enjoyment.

These chip snacks in particular are perfect for the carnivore diet on a budget so your wallet will be happy too (not just your stomach).

Don't Restrict Yourself

When you find yourself feeling hungry between meals don't wait until it gets too out of control - have a small snack to fill in the gaps. A balanced diet is important for staying healthy but that doesn't mean you always have to stick to strict caloric or macro guidelines.

Don't let the idea of restrictions stop you from enjoying food - indulge in some delicious meat snacks and keep those hunger pangs under control!

Final Thoughts on How Much to Eat on Carnivore Diet

When it comes to understanding how much to eat on a carnivore diet, finding the right balance for optimal health and weight management can be a little overwhelming at first. It's not always easy to find this balance, but with a bit of practice and some guidance from online calculators - you can find what works for you. When in doubt, your doctor is there to help.

And if you're interested in snacks to try on the carnivore diet, why not start with some delicious meat chips? Our mission at Carnivore Snax is based on high-quality meats and regenerative farming while making everything as delicious as humanly possible.

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How Much to Eat on Carnivore Diet | Protein & Calorie Intake Recommendations (2024)


How Much to Eat on Carnivore Diet | Protein & Calorie Intake Recommendations? ›

Aim for about 1.2 to 2.2 grams of protein per kilogram of body weight, depending on your activity level, health goals, and body composition. For example, a 70-kilogram (154-pound) individual with a moderately active lifestyle might consume 112-154 grams of protein per day.

How many calories should I eat on a carnivore diet? ›

With the right amount of fat and protein, you can reach your body composition goals while enjoying delicious meals. If you are looking to lose weight, an ideal caloric intake is around 1,500-1,750 calories per day, deviating from the normal 2,000.

How much meat to eat per day on a carnivore diet? ›

An individual typically requires between 1-2 pounds of meat per day, though this will vary based on age, sex, weight, and activity level. For a person needing 2,000 calories daily, this might translate to about 1.5 pounds of ground beef (assuming 300 calories per 100 grams with a 75/25 lean to fat ratio).

What is the 80 20 rule for carnivore diet? ›

Some carnivore enthusiasts even go for an 80/20 carnivore diet. This means 80% fat and 20% protein — no carbs at all. This fat-to-protein ratio carnivore diet is typically for experienced people on a carnivore diet.

How much protein and fat should I eat on a carnivore diet? ›

The Carnivore diet macros ratio is about 50 to 75 percent fat, 20 to 35 percent protein, and 0 to 5 percent carbs.

What are ideal carnivore diet macros? ›

Carnivore diet macros align with standard keto macros: 70-80% fat, 15-20% protein, and 0-10% carbs. On carnivore, you don't need to worry about watching your carb intake unless you're eating a lot of dairy.

How many eggs a day on a carnivore diet? ›

You can also consider just consuming egg whites to lower your calorie and fat intake. In general, though, many on the carnivore diet consume between 2 to 6 eggs daily as part of their meal plan. This range generally offers a good balance of nutrients without overconsumption.

Can you eat as much as you want on a carnivore diet? ›

Carnivore diet plans may offer little guidance regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire.

What is Joe Rogan's carnivore diet? ›

Joe Rogan's daily intake, while on the Carnivore Diet, primarily consisted of meat. He often mentioned consuming elk, bison, and other game meats, along with more traditional meats like beef. Organ meats, particularly liver, were also a part of his diet.

How many pounds can you lose on carnivore diet in 30 days? ›

But personal reports show that Carnivores could lose 7kg (15.4 pounds) in 30 days, 121 lbs in 12 months, and so on. Generally, aiming to lose between 0.5 – 0.75% of your starting body weight can be realistic.

What is the Stage 1 carnivore diet? ›

There are 3 recommended stages of the diet:

Level 1 Protocol – You are allowed to have all of the animal proteins such as beef, pork, chicken, fish, lamb etc including processed meats, plus you can have bone broth, eggs and dairy products in the form of butter, cheese and heavy whipping cream.

Do you still poop on carnivore diet? ›

It may sometimes cause constipation. The diet is contrary to the Dietary Guidelines for Americans , which emphasize the importance of fiber for good health. Some may worry about becoming constipated due to this diet's lack of fiber.

How do you maximize fat loss on a carnivore diet? ›

How to Lose Weight on the Carnivore Diet: Additional Tips to Help You Shed Some Fat Fast
  1. Get a solid 8 hours of sleep each night. ...
  2. Increase your protein intake slightly if you're not seeing results. ...
  3. Add some intermittent fasting into your routine. ...
  4. Start incorporating more physical activity into your life.
Jan 12, 2023

What is the average calorie intake on the carnivore diet? ›

Note: Some people on the carnivore diet choose to incorporate fruit and honey, though many do not. Carnivore diet proponents aren't usually concerned about counting calories. However, you should aim to meet your daily caloric needs, which range between 1,600 to 2,200 for women and 2,000 to 3,200 for men.

What happens if you eat carbs on a carnivore diet? ›

Do the carnivore diet and carbohydrates mix well? Digestion problems can arise if you eat carbohydrates on the carnivore diet. This can result from a spike in blood sugar, which can cause heartburn, bloating, or nausea, affecting how food is digested.

Should you count calories on carnivore? ›

It's important to note, however, that while the Carnivore Diet may offer an alternative to calorie counting, individual experiences can vary, and some may still opt to track calories to ensure their specific goals, such as weight loss or muscle gain, are met.

How to get enough calories as a carnivore? ›

Because you're not eating carbs—or any plant foods at all—it's crucial that you get enough calories to keep your energy up, so fattier cuts of meat are best. Poultry and organ meats are also fine, as are processed meat products such as bacon and sausage.

Do you burn more calories on carnivore diet? ›

Protein can also increase your metabolic rate, helping you burn more calories. Therefore, following the carnivore diet would likely cause you to feel fuller and eat fewer calories overall — at least in the short term.

How many carbs should a carnivore eat a day? ›

More relaxed versions still don't allow grains or sugars, but some folks choose to include herbs and spices, condiments, or small amounts of low-carb, non-starchy vegetables. Carnivore is technically a zero-carbohydrate (or very low-carb) diet.

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