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Paleo Macro Calculator

The paleo framework emphasizes whole animal proteins, vegetables, fruit, nuts, and natural fats while excluding grains, legumes, dairy, and processed foods. This calculator uses your TDEE and a 30/30/40 macro split to produce daily protein, carb, and fat targets aligned with a paleo eating pattern.

Reviewed by GetHealthyCalculators Editorial Team · Updated April 14, 2026

Quick Answer

A typical paleo macro split is 30% protein, 30% carbohydrate, and 40% fat of your TDEE. Carbs come primarily from vegetables and fruit; fat from grass-fed meat, eggs, nuts, avocado, and olive oil.

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Fill in your info to calculate your paleo macros.

How the Formula Works

  1. Compute TDEE from your inputs (Mifflin-St Jeor).

    TDEE = BMR x Activity Factor

  2. Apply the paleo macro split: 30% protein, 30% carbs, 40% fat.

    P/C/F = 30/30/40

  3. Convert each calorie share to grams using 4/4/9 kcal per gram.

    grams = (kcal_share) / (kcal_per_gram)

Methodology & Sources

Reviewed and updated April 14, 2026 · Prepared by GetHealthyCalculators Editorial Team

Macros are derived from common paleo practitioner ratios (Loren Cordain; Mark Sisson). This is an educational framework — it is not a clinical prescription. Calorie adjustments are capped at a 1,200 kcal floor.

References

  • Cordain L. The Paleo Diet (2002) · Wiley
  • Jonsson T et al. A Paleolithic diet improves cardiovascular risk factors (2009) · Cardiovascular Diabetology

Limitations

  • Paleo diets eliminate grains and legumes, which are nutrient-dense for many people. Micronutrient balance should be monitored.
  • Research support is strongest for short-term cardiovascular markers; long-term outcome data remains limited.
  • Athletes with very high training loads may need more total carbs than a classic paleo split provides.

Frequently Asked Questions

Is paleo better than other diets for fat loss?
Head-to-head studies do not consistently show one diet is superior. What drives fat loss is energy balance and adherence. Paleo works well for people who do better with whole-food guardrails and lower processed-food intake.
Can I be on paleo and still eat dairy or rice?
Strict paleo excludes both. Looser variations ("primal") allow butter, ghee, and some dairy. Many athletes include white rice as a "safe starch" while keeping the rest of the plate paleo. Use the framework that best supports adherence and outcomes.
How do I get enough fiber without grains and legumes?
Vegetables (broccoli, Brussels sprouts, artichokes), fruit (berries, apples), nuts, seeds, and avocado are fiber-dense. Aim for at least half your plate as vegetables to comfortably reach 25–35 g of fiber per day.
Is paleo safe for people with high cholesterol?
Paleo can improve cardiovascular markers in some studies, but it is fat-forward. If you have elevated cholesterol, genetic hyperlipidemia, or cardiac risk factors, coordinate any dietary change with your clinician and recheck labs 8–12 weeks after the switch.

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