Physiq Macro Calculator

2200-Calorie Carnivore Meal Plan

This 2200-calorie carnivore meal plan is a structured starting point, not a rigid prescription. The goal is a repeatable daily framework you can sustain.

Representative macro split: 2641 calories · 149gm protein · 5gm carbs · 225gm fat.

Use the preset calculator below to personalize this baseline to your weight, goal, and activity level.

Who This Is For

Strict animal-based dieters who want a 2200-calorie day structured entirely around meat, eggs, and some dairy. Useful for people transitioning from keto or looking to simplify food decisions.

Macro Rationale

This structure lands near 2641 calories/day using a carnivore split. The goal is not perfection in every meal — it is a repeatable framework that makes hitting protein and total calories predictable enough to sustain for weeks, not days.

Carnivore at maintenance simplifies food to its most distilled form — meat, eggs, and some dairy. It eliminates most decision fatigue around food. Long-term micronutrient coverage requires intentional food selection, particularly for minerals and vitamins not concentrated in muscle meat alone.

Daily Target Calories

2641cal/day
Target2641

Your macros are based on your body stats, goal, and activity level. Eating style shapes meal suggestions; keto, carnivore, and PSMF also change how carbs and fat are set.

Moderate Protein / Very Low Carb / High Fat

Daily Target Macros

149gm

Protein

149gm

5gm

Carbs

5gm

225gm

Fat

225gm

Protein: 149gm (0.9gm per lb body weight)

How we calculated this

Calories are based on BMR (1761) × activity for a TDEE of 2642, then adjusted by 0% for your goal.

Protein uses total body weight because body fat % was missing or outside the supported range.

Fat minimum is 0.45g per lb for carnivore.

Carbs are kept near zero and never allowed to go negative.

Carnivore keeps carbs near zero and shifts the rest of the calories into protein and fat.

Sample Meal Plan

Breakfast

  • Bacon — 1.2× (3 slices (~26g))188.4 cal · P10.5 C0 F16.4
  • Peanut Butter — 1.2× (2 tbsp (~32g))222.3 cal · P9.4 C7 F18.7
  • Scrambled Eggs (3) — 1.2× (3 large (~150g))249.3 cal · P21.1 C2.3 F17.6
Total: 660 cal · 41g P · 9.3g C · 52.7g F

Lunch

  • Butter — 1.4× (1 tbsp (~14g))142.8 cal · P0 C0 F16.8
  • Salmon Fillet — 1.4× (6 oz (~170g))428.4 cal · P50.4 C0 F25.2
  • Pork Chop — 1.4× (6 oz (~170g))352.8 cal · P50.4 C0 F16.8
Total: 924 cal · 100.8g P · 0g C · 58.8g F

Dinner

  • Ribeye Steak — 0.9× (8 oz (~227g))410.9 cal · P43 C0 F26.2
  • Butter — 0.9× (1 tbsp (~14g))95.3 cal · P0 C0 F11.2
  • Salmon Fillet — 0.9× (6 oz (~170g))285.8 cal · P33.6 C0 F16.8
Total: 792 cal · 76.6g P · 0g C · 54.2g F

Snack

  • Peanut Butter — 0.8× (2 tbsp (~32g))152 cal · P6.4 C4.8 F12.8
  • Hard Boiled Eggs (2) — 0.8× (2 large (~100g))112 cal · P9.6 C0.8 F8
Total: 264 cal · 16g P · 5.6g C · 20.8g F

Daily plan total: 2640 cal · 234.4g P · 14.9g C · 186.5g F

Live target: 2641 cal · 149g P · 5g C · 225g F

Sample plan built to hit your targets. Not medical advice.

Adjust Your Macros

Pre-filled for this profile. Change any value and recalculate from the same macro engine.

Body Stats

If you know your body fat %, we can calculate more accurate macros.

Goal

Your goal affects calories and macro targets.

Activity Level

Your activity level affects calories, protein needs, and carb needs.

Eating Style

Your eating style affects meal suggestions and food choices. Keto, carnivore, and PSMF also change how carbs and fat are set (PSMF adds a large deficit versus TDEE).

Dietary Restrictions & Preferences

These help us avoid foods that do not fit your needs.

Adjustment Notes

  • • Hold your targets for at least 2 full weeks before making changes — short-term weight fluctuations are water and digestion, not fat or muscle.
  • • Adjust calories in 100–150 calorie increments, not large jumps. Small changes compound without disrupting adherence.
  • • Recalculate every 10–15 lb of bodyweight change or every 6–8 weeks.
  • • If scale weight trends consistently up or down over 3+ weeks, recalculate — your true maintenance has shifted.
  • • Current maintenance estimate: 2641 cal/day. Adjust by ±100 calories based on trend.

Frequently Asked Questions

How precisely do I need to hit 2200 calories per day?

Aim to be within 100–150 calories of 2200 consistently, not exactly on it every day. Daily variance from food weighing, restaurant meals, and portion estimation is normal. What matters is the weekly average trend. If you average close to 2200 calories across the week, you will get the intended physiological result — fat loss, maintenance, or muscle gain — even if individual days vary.

What foods make up a 2200-calorie carnivore meal plan?

At 2200 calories, a carnivore day is built entirely from animal products. The macro split — 149gm protein and 225gm fat with 5gm carbs (trace only) — maps well to fatty cuts of beef, eggs, butter, salmon, chicken thighs, and some cheese or butter. A practical 2200-calorie carnivore day might look like: a 3-egg breakfast with bacon, a ribeye or burger lunch, and salmon with butter for dinner. Variety comes from rotating animal species and cuts, not food groups.

Is 2200 calories per day suitable for body recomposition?

2200 calories per day sits close to maintenance for many people and works well for a recomposition approach — building muscle while slowly losing fat, or maintaining weight while improving body composition. At this level, protein (149gm) is the most important variable. Total calories are close enough to maintenance that you can absorb some variance without disrupting the goal significantly in either direction.

What is the most important thing to get right in this meal plan?

Protein consistency is the most important factor — hit 149gm per day before worrying about getting carbs or fat exact. After protein, total calorie proximity to 2200 matters most. The specific foods you choose within the macro framework matter far less than repeating the structure consistently over 4–8 weeks.

Can I swap foods and still get the same results?

Yes. Food swaps within the same macro category are entirely valid — chicken breast instead of turkey, rice instead of potatoes, olive oil instead of butter. Keep protein grams close when swapping protein sources and keep calorie-dense swaps in check when trading fats. You do not need to follow the exact meals in this template — just use it as a daily macro target and choose foods that consistently hit those numbers.

Related Calculators & Guides

Supporting Guides