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About this tool
Paleo protein, fat and carbohydrate targets from Mifflin-St Jeor BMR, with carbs mapped to tubers, fruit and vegetables.
The Paleo Macro Calculator produces daily protein, fat and carbohydrate targets for a paleo template, using the Mifflin-St Jeor equation for resting metabolic rate, a standard activity multiplier for maintenance calories, and your goal to set the deficit or surplus. Protein is set from grams per kilogram of body weight, fat as a share of total energy, and carbohydrate takes whatever remains — because paleo is defined by which foods are included, not by a fixed ratio. It then converts both targets into grams of the foods a paleo diet actually uses: meat, fish, eggs, tubers, fruit and vegetables.
Open Paleo Macro Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
The carbohydrate figure follows from your calories, protein and fat rather than a one-size ratio.
Protein and carb targets both convert into grams of specific paleo-compliant foods.
Flags protein above 35% of energy and holds calorie targets at a safety floor.
There is no official split, because paleo is defined by food choice rather than ratio. In practice protein commonly lands at 20-30% of energy, fat at 35-45% and carbohydrate at the rest, since the calories previously coming from grains and legumes have to be replaced by fat and by starchy vegetables and fruit.
Tubers, fruit and vegetables do all the work: cooked sweet potato has about 20.7 g of carbohydrate per 100 g, banana about 22.8 g, butternut squash about 10.5 g and apple about 13.8 g. Reaching 250-300 g of carbohydrate a day from these sources means a genuinely large volume of food, which is worth planning for rather than discovering mid-week.
The same 1.2-2.0 g per kilogram of body weight that applies to any diet, with the higher end for people training hard; this calculator defaults to 1.8 g/kg. Protein sustained above roughly 35% of total energy runs into the practical ceiling on urea synthesis and is flagged here rather than silently accepted.
Removing dairy takes out a major calcium source, and removing grains and legumes removes a large share of most people's fibre, folate and thiamine intake. None of that is impossible to replace with fish bones, leafy greens, nuts, fruit and vegetables, but it is worth checking with a doctor or registered dietitian — this tool is informational only.
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