Makro planer prehrane mesoždera

The Carnivore Diet Macro Planner calculates daily protein and fat targets for a meat-only diet based on body weight, body fat percentage, activity level, and goal (maintain, cut, or bulk). The carnivore diet — popularized by Dr. Shawn Baker (orthopedic surgeon and former World Masters Indoor Rowing record holder) and Dr. Paul Saladino (medical doctor and researcher) — eliminates all plant foods entirely and relies exclusively on animal products: beef, pork, lamb, fish, eggs, organ meats, and sometimes dairy. Macros differ dramatically from standard diets: effectively 0g carbohydrate, high protein (~2.2g per kg lean body mass), and the remaining 60–75% of calories from fat. The diet has roots in indigenous hunter populations including the Inuit, Maasai, and some Native American tribes who historically ate predominantly animal foods with minimal plant intake and showed low rates of modern chronic diseases. The modern resurgence began with Dr. Vilhjalmur Stefansson's 1928 Bellevue Hospital experiment (where he and a colleague ate only meat for one year under medical supervision with no apparent adverse effects). The current movement, however, dates to the mid-2010s when Dr. Shawn Baker and his Joe Rogan podcast appearance brought carnivore mainstream attention. Research on carnivore is limited but growing. Lennerz et al. (2021) surveyed 2,029 carnivore practitioners and found high reported satisfaction with energy levels, mental clarity, and digestive function, though with potential drawbacks including reduced gut microbiome diversity (no fiber to feed beneficial bacteria) and elevated LDL cholesterol in some practitioners. The diet is not appropriate for everyone — individuals with kidney disease, gout, certain hereditary metabolic conditions, or pregnancy should not attempt strict carnivore without specialized medical supervision. This calculator helps practitioners ensure they hit adequate protein and fat targets while on the diet. Protein is calculated at 2.2g per kg of lean body mass — this exceeds the 1.6g/kg threshold for maximum muscle protein synthesis and supports muscle preservation. Fat is calculated as the remainder of calories after protein is allocated, typically resulting in a 60:35:5 fat:protein:incidental ratio by calorie. The calculator also estimates practical food portions: pounds of beef per day and equivalent eggs to help practitioners build meal plans without macro tracking apps that often lack carnivore-specific foods.

Calkulon makes complex calculations simple — built for students and everyday problem-solvers.

1. 1Step 1 — Enter Body Weight in Pounds or Kilograms: Input your current body weight. The calculator converts pounds to kilograms internally (1 lb = 0.453592 kg) for the metric-based protein and calorie formulas. Use morning weight after using the bathroom but before eating for the most consistent measurement baseline.
2. 2Step 2 — Estimate Body Fat Percentage: Body fat % drives protein requirements through lean body mass calculation. Methods ranked by accuracy: DEXA scan (gold standard, ±1.5%), hydrostatic weighing (±1.5%), Bod Pod (±2%), DEXA-equivalent bioimpedance (Tanita, InBody, ±3–5%), bathroom-scale bioimpedance (±5–10%), calipers (±3–5% with practice), visual estimation (±5%). Most people benefit from DEXA every 6 months and bathroom-scale tracking between.
3. 3Step 3 — Select Activity Level: Sedentary (30 kcal/kg): desk job, no exercise. Light (33): walking, light yoga. Moderate (36): 3–5 hours/week exercise. Active (40): 6+ hours/week strength + cardio. Athletic (44): 10+ hours/week intense training. These multipliers come from carnivore community practitioners and exceed standard non-carnivore TDEE estimates by ~5% because the high protein intake increases thermic effect of food.
4. 4Step 4 — Choose Goal (Maintain, Cut, Bulk): Maintain: TDEE as calculated. Cut: TDEE × 0.80 (20% deficit for fat loss; protein stays elevated to preserve muscle). Bulk: TDEE × 1.15 (15% surplus for muscle gain). Carnivore cuts tend to be more aggressive than standard diets because the high protein and zero-carb satiety makes calorie restriction easier to sustain without hunger.
5. 5Step 5 — Calculate Lean Body Mass: LBM = BodyWeight × (1 − BodyFat%/100). For 170 lb at 18% BF: LBM = 170 × 0.82 = 139.4 lb = 63.2 kg. This is the muscle, bone, organ, and water mass that drives protein needs.
6. 6Step 6 — Compute Daily Protein and Fat: Protein = LBM_kg × 2.2 = 63.2 × 2.2 = 139g (~155g rounded for safety margin). Protein calories = 139 × 4 = 556 kcal. Total calories = 170 lb × 0.45 × 36 = 2,755 kcal (moderate). Fat calories = 2,755 − 556 = 2,199 kcal. Fat grams = 2,199 / 9 = 244g. So daily targets: ~155g protein, ~244g fat, ~2,755 kcal.
7. 7Step 7 — Translate to Food Portions: 1 lb of fatty beef (ribeye, 80/20 ground) provides ~110g protein and ~70g fat. 3 eggs provide ~18g protein and ~15g fat. Practitioner planning: 1.4 lb of beef provides 154g protein and 98g fat; 4 large eggs adds 24g protein and 20g fat; 30g butter adds 24g fat. Total: ~155g protein, ~140g fat from these foods. Add additional fat (butter, tallow, cream) to hit fat target.

• !Eating too lean — many beginners pick chicken breast and lean beef, ending up under-eating fat and feeling tired; carnivore requires deliberate fat consumption from fatty cuts (80/20 ground beef minimum), eggs, and butter.
• !Ignoring electrolytes — carnivore depletes sodium, potassium, magnesium aggressively. Supplement 5–7g sodium, 3–4g potassium, 400mg magnesium daily, especially in first 2 weeks.
• !Not transitioning gradually — going from standard diet to strict carnivore overnight causes 'keto flu' symptoms (headache, fatigue, brain fog) for 1–2 weeks; transition over 2–4 weeks instead.
• !Treating it as a long-term plan without medical follow-up — get lipid panel, comprehensive metabolic panel, and inflammatory markers every 3 months for the first year; cholesterol response varies significantly.
• !Believing carnivore is appropriate during pregnancy — pregnancy requires specific nutrients (folate, iron, calcium) that may be harder to obtain without plants; consult OB-GYN before any carnivore practice during pregnancy.