How to Track Your Carnivore Diet Macros for The Best Results - Ancestral Supplements (2024)

How to Track Your Carnivore Diet Macros for The Best Results - Ancestral Supplements (1)

The carnivore diet is a very straightforward diet. Just eat meat and that’s all, right?

But beneath that simplicity, there's still a need for balance.

To make this diet work for you, you'll want to get the right mix of carnivore fats, proteins, and carbs. Your body still needs its macros.

Additionally, you need to make sure you’re getting the right nutrients from different types of meat.

In this guide, we're here to help you track your carnivore diet macros for better results as simply as possible.

But before that, let’s cover the basics.

What Are Macros in the Carnivore Diet?

Macros stand for macronutrients, which are the essential nutrients your body needs in larger quantities.

These macros include fats, proteins, and carbohydrates.

Now, you might be thinking: "But I thought the carnivore diet was all about meat?"

You're absolutely right! The carnivore diet is primarily centered around meat, and that's where you'll get the huge share of your macros.

But here's the thing: even on a meat-heavy diet, it's important to balance your macros to stay healthy and fully reap the benefits of the carnivore diet.

But in the carnivore diet, protein is the leading macro.

Protein is beneficial for many bodily functions, including muscle growth and repair, hormone production, and immune system support.

Because here’s the thing: even our ancestors, who didn't have the luxury of modern diet plans, managed to maintain a more balanced diet than you might think.

Macros are the building blocks of nutrition that your body needs, so even if you’re on a carnivore diet, proper balancing of your macros is still important.

What Are the Carnivore Diet Macro Ratios?

We talked about the three main macros that your body needs: protein, fat, and carbohydrates.

But on a carnivore diet, how much of these three should you eat?

Let’s start with carnivore fats.


In the carnivore diet, fats are a huge percentage of your macros — about 70–80% of your calorie intake.

But why?

Fats are not the enemy. They provide a stable source of energy, and on the carnivore diet, they complement your protein intake.

They also play a vital role in absorbing fat-soluble vitamins like A, D, E, and K, which are essential for your overall well-being.

So, when it comes to the carnivore diet, don't shy away from fats. As long as you integrate them properly, fats are actually good for you.


Protein is the main macro on a carnivore diet, making up around 20–30% of your calories.

Protein is the building block of muscles and tissues, and it's very important for your body — including repairing and growing cells, producing enzymes and hormones, and supporting your immune system.

With the carnivore diet being meat-centric, you'll naturally get a substantial dose of protein.


In the carnivore diet, you’ll have a lower carb intake, aiming for just around 0–10% of your calorie intake.

A low-carb diet is great for many reasons. It helps you maintain a state of ketosis, where your body burns fat for fuel instead of relying on carbs.

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.

If you feel like you may need a few carbs in the mix (for a little boost of energy or to help sleep), try adding in a handful of blueberries or maybe a little honey here and there.

So, there you have it: the breakdown of carnivore diet macro ratios.

In summary, around 70–80% fats, around 20–30% protein, and keep your carbs low for roughly 0–10%.

But how do you actually calculate these macros for your carnivore diet? We'll dive into that in the next section.

How to Calculate Your Macros for a Carnivore Diet

Calculating your macros for a carnivore diet doesn't have to be rocket science.

In fact, it's quite straightforward once you break it down into manageable steps.

So, let's dive into the process, one step at a time.

Step #1: Determine Your Caloric Needs

First things first, you'll want to figure out how many calories you need each day.

Your calorie requirements depend on your age, weight, gender, activity level, goals, etc.

A simple way to estimate your daily caloric needs is by using an online calorie calculator.

These calculators typically ask for your basic information and activity level to provide you with an estimate of your daily calorie intake.

But if you want a more accurate assessment, consider consulting with a nutritionist or registered dietitian.

Considering your unique circ*mstances, they can take a more personalized approach and provide you with a tailored caloric target.

Step #2: Set Your Protein Intake

Protein is the cornerstone of the carnivore diet, so it's crucial to get this step right.

You'll want to determine how much protein you need daily 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 based on your individual goals. If you're very active and looking to build muscle, you should have a higher protein intake than normal.

Step #3: Determine Your Fat Intake

On the carnivore diet, fats play a substantial role, so you'll want to allocate most of your remaining calories to fats.

As we said earlier, a common breakdown is around 70% of your daily calories from fats.

To calculate your fat intake, subtract the calories from protein (since 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) to get the number of grams of fat you should aim for daily.

Here’s an example:

2,000(daily caloric intake) - 500(25% protein) = 1,500

1,500/9 = 167grams of fats daily

This example means that if you need 2,000 daily calories, you should have 167 grams of fat daily on a carnivore diet.

Step #4: Calculate Your Carbs

The carnivore diet is a naturally low-carb diet, so your carb level has to be very low.

You'll want to limit your carb intake to around 5% of your daily calories.

To calculate your carb intake, subtract the calories from protein and fats from your total daily caloric target. Then, divide the result by 4 (since carbs contain about 4 calories per gram) to determine the number of grams of carbs you should consume daily.

Here’s an example:

2,000(daily caloric target) - 1,400(70% fat) - 500(25% protein) = 100

100/4 = 25 grams of carbs daily

This example means that if you need 2,000 daily calories, it’s recommended to have around 25 grams of carbs daily on a carnivore diet.

Step #5: Track Your Macros

With your macro goals in place, it's time to implement them. Start tracking your food diligently and compare your intake to your macro targets.

You don’t have to make this step complicated.

Many smartphone apps and websites can help you log your meals and calculate your macros effortlessly. You can use apps like MyFitnessPal or other meal trackers out there.

You can also track it just by eyeballing the portions to make it simpler.

As you track your macros, pay attention to how your body responds.

Are you achieving your goals? Do you feel energized and satisfied? Are you making progress toward your desired outcomes, whether it's weight loss, muscle gain, or overall well-being?

Step #6: Fine-Tune Your Macros

Your initial macro goals don’t have to be the same forever.

You can be flexible with your macro goals based on your body's responses.

If you're not getting the desired results or notice any imbalances, don't hesitate to make adjustments.

For instance, if you're not getting the desired results, you can slightly increase or decrease your protein, fat, or carb intake.

The key is experimenting and finding the right balance that aligns with your goals and suits your body's unique needs.

Calculating your macros for a carnivore diet might seem daunting at first, but it's a manageable process once you break it down into these six steps.

The Foods to Eat For Each Carnivore Diet Macro

Getting the right macros on a carnivore diet is all about making smart food choices.

Let's explore foods from each food group that can help you achieve your macro goals while enjoying a delicious and satisfying diet.


Fats are an important part of the carnivore diet. They make up a big chunk of your daily macros and are essential for your energy and overall well-being.

Here’s how to get enough fat on the carnivore diet:


Butter is a tasty way to get some healthy fats in your diet. You can use it to cook your meat or simply spread it on top for extra flavor.

Fatty Cuts of Meat

When it comes to the carnivore diet, fatty cuts of meat are a go-to choice. They provide you with the protein you need and the fats that keep you fueled and satisfied.


Who doesn't love bacon? It's a carnivore favorite and a great source of fat. Just be sure to choose bacon without added sugars or additives for a pure carnivore experience.


Grass-Fed Beef:

When it comes to protein on a carnivore diet, grass-fed beef is a top pick.

It's lean, rich in high-quality protein, and contains essential nutrients like iron and B vitamins.

Including grass-fed beef in your diet ensures you meet your protein needs while enjoying a delicious meat option.

Wild-Caught Fish

Incorporate wild-caught fish like salmon, mackerel, and sardines into your meals.

These fish varieties are not only protein-packed but also provide a healthy dose of omega-3 fatty acids — which are crucial for heart and brain health.


Eggs are a versatile and nutrient-rich protein source.

They're packed with vitamins, minerals, and high-quality protein.

Whether you prefer them scrambled, boiled, or as part of a carnivore-friendly omelet, eggs are a convenient way to meet your protein goals.


You can go 100% carb-free on a carnivore diet, and you'd do just fine, but most people prefer to start on a low-carb diet.

Dairy is typically the only type of “carb” allowed on this diet. Here are some ideas for ways to spice it up with diary products:


Grab a glass of milk with breakfast, or treat yourself to your favorite latte at a coffee shop. Just be sure it’s animal milk rather than almond or oat milk.


Cottage cheese is a great snack. It can also be used to spice up a meaty dish. Or, try some charcuterie, but kick the fruit and crackers to the curb.

Sour Cream

Have you tried your scrambled eggs with a side of sour cream before? Legendary. Try it as a condiment to whatever you’re having.

Achieve a Balanced Carnivore Diet

Your macros don’t have to be complicated.

You can just follow this guide, and you’ll make it a hundred times easier for yourself.

But what if we told you there's an even easier way to achieve a balanced carnivorous diet?

That's where we come in.

Our Grass-Fed Liver Supplement is carnivore diet-friendly and packed full of energizing B vitamins, iron, and vitamins A, D, and K in their most absorbable and usable forms.

No matter what diet you’re eating, it’s hard to fill all of the possible nutritional gaps. Nutrient-dense organ meats like beef liver help.

Click here to try our Grass-Fed Beef Liver Capsules today.

How to Track Your Carnivore Diet Macros for The Best Results - Ancestral Supplements (2024)


How to calculate macros for 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. To hit these macros, prioritize fatty cuts of meat (chuck, ribeye, chicken thigh), fatty fish (salmon, sardines, anchovies), and eggs. The good news is that you needn't sweat carb limits on Carnivore.

How do you calculate protein intake on a carnivore diet? ›

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 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 ancestral carnivore diet? ›

Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed. Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs.

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 do I figure out how many macros to eat? ›

Calculate Your Macros
  1. Carbohydrates: Daily calories * 0.40 / 4 = grams of carbs per day.
  2. Proteins: Daily calories * 0.30 / 4 = grams of proteins per day.
  3. Fats: Daily calories * 0.30 / 9 = grams of fats per day.
Mar 11, 2024

How many grams of protein and fat should a carnivore eat? ›

For those that insist on tracking this type of thing, the simplest advice for starting out is to eat about 1 gram of fat and 1 gram of protein per pound of desired body weight. If your desired body weight is more than 50 pounds away from your current weight then I don't suggest using your desired body weight.

Can you have too much protein on carnivore? ›

Protein recommendations may vary by individual, but Hernandez generally suggests 20 to 30 grams per meal. “If we consistently get too much protein in one sitting, the body can't keep up with processing it and may start storing the excess protein as fat. It could be too much of a good thing.

What is the best protein for carnivore diet? ›

Protein powder from animal sources can be used in the carnivore diet. These include beef, bison, and eggs. Carnivore protein powders are high-quality and easily digested. They're great for muscle-building due to their essential amino acids.

What happens if I don't eat enough fat on the carnivore diet? ›

Meeting your fat carnivore diet macro goals will protect you from protein poisoning. If you eat too much protein and not enough fat you will get protein poisoning. This condition occurs when your liver can no longer upregulate urea synthesis needed to metabolize protein.

Why am I losing so much weight on carnivore diet? ›

Carnivore is more effective in quick weight loss than keto, as it completely cuts out carbs entirely whereas the ketogenic diet limits carb consumption. Because of this, your body is more likely to burn fat in less time with as a carnivore.

Do you lose weight faster on keto or carnivore? ›

The Keto diet is better for gut health, brain health, and overall mood. The Carnivore diet, on the other hand, is not good for gut health, brain health, and mood. The one area where the Carnivore diet outperforms the Keto diet is weight loss. The Carnivore diet is very effective in terms of weight loss.

What does the Bible say about carnivore diet? ›

In Leviticus 11, the Lord speaks to Moses and Aaron and sets out which animals can be eaten and which cannot: “You may eat any animal that has a divided hoof and that chews the cud. There are some that only chew the cud or only have a divided hoof, but you must not eat them.

What is the ancestral diet for weight loss? ›

Ancestral diets are free from the sugary and carbohydrate-rich processed foods responsible for much of the obesity and poor body composition we see in modern society. Because ancestral diets are nutrient-dense, they are also more satiating - meaning fewer calories need to be consumed.

Did Vikings eat a carnivore diet? ›

A major benefit of the Viking diet was the fact that every level of society, from kings to common sailors, ate meat every day. Often this would have been pork, as hogs were easy to raise and quick to mature, but Vikings also ate beef, mutton and goats.

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 should I 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).

How many net carbs should I eat on a carnivore diet? ›

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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