Paleo Macro Calculator

Enter your daily calorie target and body weight to get personalized Paleo macro targets for protein, carbohydrates, and fat — plus a per-meal breakdown.

Created by Luis GonzalezLast updated: May 9, 2026

How to Use This Calculator

1
Enter Daily Calorie Target (kcal)
Input your total daily calorie goal. If unsure, use a TDEE calculator first to estimate your maintenance calories.
2
Enter Body Weight (lbs)
Input your current body weight in pounds. This helps assess protein intake relative to your mass, which is critical for muscle maintenance or growth.
3
Select Activity Level
Choose the activity level that best describes your lifestyle. This context helps interpret macro targets, especially for carbohydrates.
4
Review Daily Macro Targets
The calculator will display your daily protein, carbohydrate, and fat targets in grams, along with a per-meal breakdown and assessments.

Example Calculation

An individual targeting 2,200 calories daily, weighing 170 lbs, and maintaining a moderate activity level, seeks their Paleo macro breakdown.

Daily Calorie Target (kcal)

2,200

Body Weight (lbs)

170

Activity Level

moderate

Results

2200 kcal

Tips

Adjust for Specific Goals

While the Paleo macro split is 30/30/40, you can adjust it for specific goals. For fat loss, create a caloric deficit (e.g., 200-500 kcal below maintenance). For muscle gain, increase calories and slightly favor protein (e.g., 35% protein, 25% carbs, 40% fat).

Prioritize Whole, Unprocessed Foods

The Paleo diet emphasizes whole, unprocessed foods. Focus on lean meats, fish, eggs, fruits, vegetables, nuts, and seeds to meet your macro targets. Avoid grains, legumes, dairy, and refined sugars, even if they fit your macro numbers.

Hydration and Electrolytes are Key

As you increase protein and often reduce processed carbs on Paleo, ensure adequate hydration and electrolyte intake. Drink plenty of water and consider adding electrolyte-rich foods like avocados, leafy greens, and bone broth to prevent fatigue or muscle cramps.

Calculating Your Daily Paleo Macronutrient Targets

Adopting a Paleo lifestyle involves a strategic approach to macronutrients, emphasizing whole, unprocessed foods that align with ancestral eating patterns. This Paleo Macro Calculator helps you translate your daily calorie goal and body weight into precise targets for protein, carbohydrates, and fat, based on the common 30% protein, 30% carbs, and 40% fat split. For an active individual targeting 2,200 kcal, this means approximately 165g protein, 165g carbs, and 98g fat daily.

The Macro Allocation Logic of the Paleo Diet

The calculator applies a fixed macronutrient ratio (30% protein, 30% carbohydrates, 40% fat) to your total daily calorie target. It then converts these caloric allocations into grams, using the standard values of 4 calories per gram for protein and carbohydrates, and 9 calories per gram for fat. Additionally, it calculates protein intake per kilogram of body weight, a key metric for assessing muscle maintenance and satiety.

Protein Calories = Daily Calorie Target × 0.30
Carbohydrate Calories = Daily Calorie Target × 0.30
Fat Calories = Daily Calorie Target × 0.40

Protein (g) = Protein Calories / 4
Carbohydrates (g) = Carbohydrate Calories / 4
Fat (g) = Fat Calories / 9
Protein per kg = Protein (g) / Body Weight (kg)

💡 If your goal is weight loss, our Cutting Diet Macro Calculator can help you fine-tune your macronutrients for a caloric deficit.

A Paleo Macro Calculation Example

Consider an individual aiming for 2,200 calories daily, weighing 170 lbs, and maintaining a moderate activity level.

Convert body weight to kg: 170 lbs × 0.453592 kg/lb = 77.11 kg.
Calculate protein calories: 2,200 kcal × 0.30 = 660 kcal.
Calculate carbohydrate calories: 2,200 kcal × 0.30 = 660 kcal.
Calculate fat calories: 2,200 kcal × 0.40 = 880 kcal.
Convert to grams:
- Protein: 660 kcal / 4 kcal/g = 165 g.
- Carbohydrates: 660 kcal / 4 kcal/g = 165 g.
- Fat: 880 kcal / 9 kcal/g = 97.8 g.
Calculate protein per kg: 165 g / 77.11 kg = 2.14 g/kg.

For this individual, the daily Paleo macro targets are 165g Protein, 165g Carbohydrates, and 97.8g Fat, with a robust 2.14 g/kg protein intake.

💡 For optimizing protein quality, our Complete Protein Score Calculator can help evaluate the amino acid profile of your food choices.

Principles of Paleo Nutrition and Macronutrient Balance

The Paleo diet, also known as the "caveman diet," is centered on consuming foods presumed to have been available to Stone Age humans: lean meats, fish, fruits, vegetables, nuts, and seeds. It strictly excludes grains, legumes, dairy products, refined sugar, and processed foods. The common 30% protein, 30% carbs, 40% fat macronutrient split reflects this emphasis on protein for satiety and muscle mass, moderate carbohydrates from whole plant sources, and a higher intake of healthy fats (e.g., from avocados, nuts, olive oil) for sustained energy. This differs from standard dietary guidelines, which often recommend a higher percentage of carbohydrates. Individual activity levels and goals (e.g., weight loss, athletic performance) can necessitate slight adjustments to these ratios, particularly carbohydrate intake, within the Paleo framework.

Typical Macronutrient Ratios for Popular Diets

The Paleo diet's macro split of 30% protein, 30% carbohydrates, and 40% fat offers a distinct nutritional profile compared to other popular dietary approaches. For instance, a standard Western diet often features a higher carbohydrate intake (e.g., 50-60% carbs, 15-20% protein, 25-35% fat). In contrast, the ketogenic diet is characterized by a very low carbohydrate intake (typically 5-10%), moderate protein (20-25%), and very high fat (70-75%), aiming for a state of ketosis. The Zone diet, another popular approach, often targets a more balanced 40% carbohydrates, 30% protein, and 30% fat. Each diet's specific macro distribution is designed to achieve different metabolic responses and health outcomes, from weight loss and blood sugar control to muscle building and endurance performance, highlighting the diverse strategies in nutritional science.

Frequently Asked Questions

What is the typical macronutrient split for a Paleo diet?

A typical macronutrient split for a Paleo diet often targets around 30% of calories from protein, 30% from carbohydrates, and 40% from fat. This ratio emphasizes protein for satiety and muscle maintenance, moderate carbohydrates from whole foods, and healthy fats as a primary energy source, aligning with ancestral eating patterns.

How does body weight influence Paleo macro calculations?

Body weight, specifically in kilograms, is crucial for assessing protein adequacy on a Paleo diet. A common recommendation is 1.2 to 1.6 grams of protein per kilogram of body weight for general health, increasing to 1.6 to 2.2 g/kg for active individuals, ensuring sufficient muscle repair and satiety within the overall calorie target.

What types of foods contribute to the 30% carbohydrate target in Paleo?

The 30% carbohydrate target in a Paleo diet primarily comes from nutrient-dense, unprocessed sources like fruits (berries, apples, bananas), non-starchy vegetables (leafy greens, broccoli, bell peppers), and some starchy vegetables (sweet potatoes, squash) in moderation. Grains, legumes, and refined sugars are excluded, ensuring quality carbohydrate intake.