Basics of Caloric Intake
What Are Calories?
Calories are units of energy. Your body needs them to do everything—think, breathe, walk, and digest steak. When you eat more calories than you burn, you gain weight. Eat less, and you lose weight. Simple, right?
Role of Calories in Energy Balance
On carnivore, your calorie sources come mainly from fat and protein. Carbs are virtually non-existent, which changes how your body handles energy. But the basic principle of “calories in vs. calories out” still holds weight (pun intended).
The Myth of “One Size Fits All”
One person might thrive on 1,800 calories, while another feels sluggish unless they hit 3,000+. It depends on your age, sex, body size, activity level, and even how much muscle you carry.
Understanding the Carnivore Diet
What Foods Are Included?
Only animal products. That means beef, lamb, pork, chicken, fish, eggs, and maybe some dairy (if tolerated). No fruits, veggies, grains, or sugars. Just meat.
Nutrient Density and Satiety
Meat is incredibly nutrient-dense. That means you often feel full quicker and longer—leading many people to naturally eat less without trying.
Difference From Other Low-Carb Diets
Unlike keto, carnivore eliminates plant foods altogether. That means no fiber or carbs—even from vegetables. Your energy comes solely from fat and protein.
How the Carnivore Diet Affects Caloric Needs
Metabolic Adaptation
Your metabolism adjusts. Initially, some people experience increased energy expenditure due to higher protein intake—a process called the “thermic effect of food.”
Fat vs. Protein as Fuel
Fat becomes your primary energy source. Protein helps with repair, muscle maintenance, and more—but it’s not ideal as a major fuel source. That balance matters when calculating calories.
Appetite Regulation and Satiety Signals
Animal foods regulate hunger hormones better than carbs. Many carnivore eaters feel satisfied with fewer meals, but you still need to meet your energy needs.
Calculating Your Calorie Needs
The Harris-Benedict Formula
This classic formula helps estimate your BMR (basal metabolic rate)—how many calories you’d burn lying in bed all day.
Adjusting for Activity Level
Multiply your BMR by:
1.2 (Sedentary)
1.375 (Lightly active)
1.55 (Moderately active)
1.725 (Very active)
1.9 (Super active)
Weight Loss vs. Maintenance vs. Muscle Gain
Subtract 10–20% of your total for weight loss
Maintain the number for staying the same
Add 10–20% for building muscle
Sample Calorie Ranges on the Carnivore Diet
Sedentary Female (60 kg, 165 cm, 30 years): ~1,700–2,000 cal/day
Moderately Active Male (80 kg, 175 cm, 35 years): ~2,500–2,800 cal/day
Athlete (100 kg, 185 cm, 25 years): 3,000+ cal/day
Does Calorie Counting Matter on Carnivore?
Arguments For
Helps ensure you’re eating enough (or not too much)
Useful for weight management goals
Arguments Against
Your body is pretty good at regulating hunger on meat
Too much counting can cause stress and disordered eating
Listening to Your Body
Many people find they can just eat until satisfied. If your energy is great and your body composition is improving—why obsess?
Calories and Weight Loss on Carnivore
Why You Might Naturally Eat Less
Protein is super filling. So are fats. On carnivore, many people eat fewer calories without even trying—which can drive weight loss.
Avoiding Under-Eating
Eating too little can backfire. Low energy, mood swings, poor sleep—all signs you’re not fueling right. Don’t fear fat.
Managing Plateaus
If weight loss stalls, check your intake. Are you eating enough to support your metabolism? Sometimes, eating more actually helps.
Protein and Fat Ratios
Ideal Protein-to-Fat Ratio
A common starting point: 1:1 by grams. That’s about 70-80% fat by calories. Adjust based on goals.
How Ratios Influence Calories
Fat has 9 calories/gram; protein has 4. Eat more fat, and your calorie count rises fast. Protein keeps you full but is less energy-dense.
Adjusting Ratios Based on Goals
For fat loss: Increase protein, moderate fat
For energy: Prioritize fat
For muscle gain: Increase both, especially protein
Common Mistakes in Caloric Intake
Overeating fat: Too much ribeye or butter can stall fat loss
Undereating protein: Leads to muscle loss and fatigue
Misreading hunger cues: Thirst, boredom, and habit aren’t hunger
Carnivore and Muscle Building
Caloric Surplus and Protein Requirements
To gain muscle, you need a surplus. Aim for 0.8–1g of protein per pound of body weight (1.6–2.2g/kg).
Best Meats for Muscle Growth
Go for red meat, organ meats, and eggs. They’re packed with creatine, B12, zinc, and complete proteins.
Tracking Progress Without Counting Calories
Weight and measurements: Weekly check-ins
Energy, mood, sleep: Major signs of proper fueling
Hunger and cravings: Trust them once you’re adapted
Special Populations
Women and Hormonal Balance
Undereating can mess with cycles and thyroid. Prioritize nutrient-rich meats and enough fat.
Older Adults and Muscle Preservation
Higher protein is key to prevent sarcopenia. Include steak, eggs, and collagen-rich cuts.
Athletes’ Higher Energy Needs
More movement = more meat. Add fatty cuts and consider eating more frequently.
Tips to Meet Your Caloric Goals
Add bone marrow, suet, tallow
Eat fattier cuts (ribeye, brisket, pork belly)
Include eggs and organ meats for variety
Final Thoughts
The carnivore diet simplifies food choices but doesn’t eliminate the need to understand your body’s energy needs. Whether you’re aiming to lose fat, maintain, or build muscle, knowing how many calories you need can make the difference between thriving and just surviving. Trust your hunger—but don’t ignore the numbers when needed.
FAQs
1. Can I gain weight on the carnivore diet?
Yes—if you’re eating in a surplus of calories, especially from high-fat cuts.
2. What if I’m never hungry?
That’s common in the beginning. Still, try to eat enough to avoid undernourishment.
3. Should I track macros or just eat meat?
If you’re reaching your goals and feel great, you might not need to track. But for specific goals, tracking helps.
4. How many meals a day on carnivore?
Anywhere from 1 to 3 meals. Listen to your body and energy needs.
5. Is calorie counting necessary long-term?
Not for everyone. Use it as a short-term tool, not a long-term crutch.
