Not Losing Weight on the Carnivore Diet? Here’s What You Might Be Missing

The carnivore diet is often praised for its simplicity and results, but what happens if the weight isn’t coming off as you’d hoped? Before you throw in the towel (or your steak), let’s dive into how to find your carnivore diet macros and stay satiated while losing weight.

Why Weight Loss Can Stall on Carnivore

While cutting out carbs and focusing on animal-based foods can naturally help with weight regulation, some factors might cause plateaus:

• Not eating enough protein: Protein is crucial for muscle maintenance and satiety.
• Overeating fats or calories: The carnivore diet doesn’t mean unlimited eating.
• Underestimating activity level: Your energy expenditure (and calorie needs) may be higher or lower than you think.
• Electrolyte imbalances or stress: Both can affect metabolism and water retention.

Understanding how much to eat—and what to adjust—can make all the difference.

How Much Meat Should I Eat on the Carnivore Diet?

Here's how to find your carnivore diet macronutrients (protein and fat).

Step 1: Understand BMR and TDEE. These are crucial calculations for getting the balance right.

BMR (Basal Metabolic Rate): This is the number of calories your body needs to maintain basic functions (like breathing and digestion) at rest.

TDEE (Total Daily Energy Expenditure): This is your BMR plus the calories you burn through daily activities and exercise.

To get your TDEE, multiply your BMR by an activity factor:

• Sedentary (little to no exercise): BMR × 1.2
• Light activity (exercise 1–3 days/week): BMR × 1.375
• Moderate activity (exercise 3–5 days/week): BMR × 1.55
• Active (exercise 6–7 days/week): BMR × 1.725

These activity factors are based on the Harris-Benedict Equation, which is one of the most widely used methods for estimating calorie needs. These factors adjust your Basal Metabolic Rate (BMR) according to your level of physical activity.

You can use an online BMR and TDEE calculator to estimate your TDEE based on age, weight, height, and gender—here, I made you one.

Step 2: Set Protein Goals.

To ensure adequate nutrition, aim for 1g of protein per pound of desired body weight. For example, if your goal weight is 150 lbs, eat 150g of protein per day.

Step 3: Fill in the Rest with Fats

Once you calculate your protein intake:

1. Multiply your protein grams by 4 (since protein has 4 calories per gram).
2. Subtract that number from your total daily calorie goal (TDEE).
3. Subtract a calorie deficit from your TDEE, if your goal is weight loss.
4. Use fats to make up the remaining calories (fat has 9 calories per gram).

Oh, fine—here's another calculator.

Sample Menus for Different Protein and Calorie Goals

For an idea of how delicious these numbers would look on a plate, here are a few sample menus for different calorie and desired weight/protein goals.

1500 Calories / 120g Protein

• Breakfast: 3 eggs cooked in 1 tbsp butter (285 kcal, 21g protein)
• Lunch: 6 oz ground beef (85% lean) with 1 tbsp beef tallow (450 kcal, 34g protein)
• Dinner: 6 oz chicken thighs with 1 tbsp ghee (400 kcal, 34g protein)
• Snack: 1 oz pork rinds (154 kcal, 9g protein)
• Totals: 1489 kcal, 120g protein, 103g fat

1800 Calories / 150g Protein

• Breakfast: 4 eggs and 2 slices of bacon (310 kcal, 27g protein)
• Lunch: 8 oz ribeye steak (540 kcal, 54g protein)
• Dinner: 8 oz salmon with 1 tbsp butter (535 kcal, 48g protein)
• Snack: 1 oz raw cheese (110 kcal, 8g protein)
• Totals: 1795 kcal, 150g protein, 124g fat

2000 Calories / 180g Protein

• Breakfast: 5 eggs cooked in 1 tbsp butter (425 kcal, 35g protein)
• Lunch: 8 oz ground beef (85% lean) with 2 tbsp beef tallow (645 kcal, 52g protein)
• Dinner: 8 oz chicken thighs and 2 oz liver cooked in 1 tbsp ghee (610 kcal, 52g protein)
• Snack: 2 oz pork belly (320 kcal, 18g protein)
• Totals: 2000 kcal, 180g protein, 142g fat

Adjusting Your Diet to Break a Stall

If You’re Overeating: Track your portions and adjust fat intake. Fat is energy-dense and easy to overconsume.

If You’re Undereating: Focus on hitting your protein target. Lack of protein can cause muscle loss and slow metabolism.

Stay Hydrated: Electrolyte imbalances can lead to water retention or fatigue. Add sea salt to your meals and consider magnesium and potassium supplements.

Keep It Simple: Overcomplicating meals or adding processed items (like deli meats or heavy cream in excess) can derail progress.

Protein is the key to staying satiated and consistent on the carnivore diet. By calculating your macros and balancing protein and fat to fit your needs, you can avoid hunger-driven missteps and break through plateaus. Keep it simple, and success will follow. Progress is achieved through consistency!

Want to learn more about improving your health with the carnivore diet? Subscribe and join The Non-Toxic Carnivore community for more support!