Carnivore Macro Calculator

Going zero carb? Find your perfect fat-to-protein ratio to stay energized and avoid the "keto flu" while eating meat-based.

2:1 is roughly 75-80% of calories from fat.
Daily Meat Goal (approx)
2.2 lbs
Fat (g)
200g
Protein (g)
100g

What is the 2:1 Ratio?

I genuinely believe that the 2:1 fat-to-protein ratio (by weight) is the "magic number" for most carnivores. Since fat has 9 calories per gram and protein has 4, a 2:1 ratio by weight actually means about 80% of your calories come from fat. This is what keeps your brain sharp and your hormones happy when you aren't eating any carbs.

Common Mistake: Most people eat too much lean meat (chicken breast, lean ground beef) and not enough fat. This leads to "rabbit starvation," where you feel tired and hungry even though you're eating a lot of food. You need the fat for fuel!

Carnivore Staples:

  • Ribeye: Naturally close to a 1:1 or 1.5:1 ratio.
  • 73/27 Ground Beef: The perfect budget-friendly carnivore food.
  • Eggs & Butter: Great for adding fat to leaner cuts like NY Strip.