Paul Saladino Calculator
An animal-based diet macronutrient calculator based on the principles of Paul Saladino, MD.
Enter your target weight, not necessarily your current weight.
Please enter a valid weight.
Select your total hours of structured exercise per week.
Adjust total calories based on your primary goal.
Macronutrient Distribution Chart
This chart visualizes the caloric percentage of each macronutrient.
| Metric | Value | Description |
|---|---|---|
| Goal Body Weight | — | The target weight used for calculations. |
| Protein Target | — | 1.0g per pound of goal body weight. |
| Carbohydrate Target | — | Based on activity level (from fruit/honey). |
| Fat Target | — | Calculated from remaining calories. |
| Base Calories | — | Estimated calories before goal adjustment. |
What is the Paul Saladino Calculator?
The paul saladino calculator is a specialized nutrition tool designed to estimate your daily macronutrient needs based on the principles of the Animal-Based Diet, popularized by Dr. Paul Saladino. Unlike generic macro calculators, this tool is tailored to a diet centered on high-quality meat, organs, fruit, honey, and raw dairy. It prioritizes protein intake based on your goal body weight and adjusts carbohydrates according to your weekly activity level. Fat intake is then calculated to meet the remainder of your caloric needs.
This calculator is for individuals who are following or interested in starting an animal-based way of eating. It helps take the guesswork out of determining how much protein, fat, and carbohydrate to consume daily to support goals like fat loss, muscle gain, or weight maintenance. A common misunderstanding is that this is a zero-carb or strict carnivore diet; however, Dr. Saladino’s modern approach strategically includes “low-toxicity” carbohydrates from fruit and honey to support activity and overall metabolic health.
Paul Saladino Calculator Formula and Explanation
The calculator uses a straightforward, body-weight-centric formula rather than complex metabolic equations. This approach is designed for simplicity and effectiveness within the animal-based framework. The core logic is as follows:
- Protein Calculation: Your foundational macro. It’s set at a constant based on your goal body weight to ensure muscle maintenance and satiety.
- Carbohydrate Calculation: Your primary energy source for activity. This value scales directly with your reported weekly exercise volume.
- Fat & Total Calorie Calculation: Protein and carb grams are converted to calories. These are then used to determine a baseline daily calorie need, from which fat grams are derived. Finally, a percentage adjustment is made for fat loss or muscle gain goals.
| Variable | Meaning | Unit / Multiplier | Typical Range |
|---|---|---|---|
| Protein | Essential for tissue repair and muscle mass. | 1.0 g / lb of Goal Weight | 100 – 250 g |
| Carbohydrates | Energy for physical activity. | 0.7 – 1.7 g / lb of Goal Weight | 100 – 350 g |
| Fat | Hormone production and baseline energy. | Calculated from remaining calories. | 80 – 200 g |
| Goal Adjustment | Caloric surplus or deficit. | -20% (Loss) or +10% (Gain) | -500 to +300 kcal |
For more insights on optimizing your diet, see this guide on the Animal-Based Diet Meal Plan.
Practical Examples
Example 1: Fat Loss Goal
A person with a goal body weight of 150 lbs who is lightly active (0-3 hours/week) and wants to lose fat.
- Inputs: Weight: 150 lbs, Activity: Low, Goal: Fat Loss
- Protein: 150 lbs * 1.0 g/lb = 150g
- Carbohydrates: 150 lbs * 0.8 g/lb (average for low activity) = 120g
- Results: This results in approximately 2100 Calories, with 150g Protein, 93g Fat, and 120g Carbs.
Example 2: Muscle Gain Goal
A person with a goal body weight of 200 lbs who is highly active (6-12 hours/week) and wants to gain muscle.
- Inputs: Weight: 200 lbs, Activity: High, Goal: Muscle Gain
- Protein: 200 lbs * 1.0 g/lb = 200g
- Carbohydrates: 200 lbs * 1.25 g/lb (average for high activity) = 250g
- Results: This results in approximately 3800 Calories, with 200g Protein, 189g Fat, and 250g Carbs. Understanding Keto vs Carnivore can provide context for different low-carb approaches.
How to Use This Paul Saladino Calculator
Using the calculator is simple. Follow these steps to get your personalized animal-based macronutrient targets:
- Enter Your Goal Body Weight: Input your target weight in pounds (lbs) or kilograms (kg). The calculator will automatically convert units. This should be a healthy, realistic weight for your frame.
- Select Your Activity Level: Choose the option that best represents your total hours of intentional exercise per week. Be honest for the most accurate carbohydrate recommendation.
- Choose Your Primary Goal: Select whether you want to maintain your current weight, lose fat, or build muscle. This applies a modifier to your total calculated calories.
- Click “Calculate Macros”: The tool will instantly display your total daily calories and your target grams for protein, fat, and carbohydrates. The chart and details table will also update.
- Interpret the Results: Use these numbers as a daily target. Focus on hitting your protein goal first, then manage your carb and fat intake from high-quality animal-based sources. For a list of approved foods, check out the Carnivore Diet Food List.
Key Factors That Affect Your Animal-Based Diet Needs
Several factors beyond the calculator’s inputs can influence your specific needs. It’s important to listen to your body and adjust accordingly.
- Metabolic Health: Individuals with insulin resistance may need to start with a lower carbohydrate intake and gradually increase it as their metabolic health improves.
- Quality of Food: Grass-fed, pasture-raised meat and organs are more nutrient-dense. The benefits of organ meats are significant, so consider learning about Organ Meat Benefits.
- Sleep Quality: Poor sleep can increase stress hormones and affect metabolism, potentially requiring an adjustment in calories or carbohydrates.
- Stress Levels: Chronic stress can impact digestion and nutrient partitioning. Managing stress is a key component of overall health on any diet.
- Hydration and Electrolytes: Shifting to a lower-carb diet can change hydration needs. It’s crucial to stay hydrated and ensure adequate electrolyte intake. Explore the guide on Electrolytes on Carnivore for more information.
- Avoiding Toxins: A core tenet of this diet is avoiding plant anti-nutrients and industrial seed oils, which can cause inflammation and disrupt metabolic function. The reasons to avoid them are detailed in Seed Oil Dangers.
Frequently Asked Questions (FAQ)
- 1. What are Paul Saladino macros?
- They refer to a body-weight-based nutrition plan emphasizing 1 gram of protein per pound of goal weight, with fat and carbohydrates adjusted for activity level, primarily from animal foods, fruit, and honey.
- 2. How do I calculate my carb intake on the Animal-Based Diet?
- Multiply your goal body weight (in pounds) by a factor between 0.7 to 1.7, depending on your weekly activity level. This calculator does this for you automatically.
- 3. Is this calculator suitable for a strict carnivore diet?
- No, this calculator is designed for an animal-based diet that includes carbohydrates from fruit and honey, which is Dr. Saladino’s current recommendation. A strict carnivore diet would have near-zero carbohydrates.
- 4. Why use goal body weight instead of current weight?
- Using your goal weight anchors your protein intake to the amount needed to support a healthy body composition, rather than over- or under-eating based on your current state.
- 5. How much organ meat should I eat?
- Dr. Saladino recommends consuming organ meats daily for their nutrient density. A common suggestion is around 0.5-1 ounce of liver per day or an equivalent desiccated organ supplement.
- 6. Do I need to count calories?
- While this calculator provides calorie estimates, the primary focus should be on hitting your macronutrient targets with high-quality, nutrient-dense foods. Calorie counting becomes less critical when food quality is high.
- 7. What if my results show very high fat?
- An animal-based diet is naturally higher in fat than a standard Western diet. Ensure fats come from well-raised animals (e.g., tallow, fatty cuts of meat, butter) and not from processed seed oils.
- 8. Can I use this calculator if I’m new to the diet?
- Yes, it’s a great starting point. Newcomers may want to start with the “maintenance” goal for a couple of weeks to adapt before moving to a “fat loss” or “muscle gain” phase.