Paleo Diet Macros
Calculate your macro split for the "Caveman Diet" - high protein, moderate fat, low processed carbs.
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1 Calculate TDEE (Total Daily Energy Expenditure)
Target Calories
2558 kcal
Paleo Macros
114 gFat (40%)
192 gProtein (30%)
192 gCarbs (30%)
Method and basis
How the figure above is derived, and when not to act on it.
The Paleo Template
Focus on whole, unprocessed foods: Meat, Fish, Eggs, Vegetables, Fruits, Nuts, Seeds. Avoid: Grains, Legumes, Dairy, Processed Sugar.π Allowed vs. Prohibited
| Category | β Allowed (Primal) | β Prohibited (Neolithic) |
|---|---|---|
| Proteins | Grass-fed Meat, Fish, Eggs | Processed Deli Meats |
| Carbs | Sweet Potato, Fruits, Veggies | Grains, Bread, Corn, Pasta |
| Fats | Olive Oil, Avocado, Nuts | Canola Oil, Margarine |
| Other | Honey (Raw), Spices | Dairy (Milk/Cheese), Refined Sugar |
Typical Macro Split
Paleo is flexible, but a common performance split is:- Protein: 30%
- Fat: 40%
- Carbs: 30% (from fruits and tubers)
WinSport Editorial & Research Standards
All formulas and reference values used in this tool are sourced from peer-reviewed scientific literature and validated clinical guidelines. Our research team continuously audits each calculator for accuracy and updates methodology as new evidence emerges.
Read the Science
Sports Science Articles- The Paleo Diet Argument Sounds Compelling Until You Look at What Paleolithic Athletes Actually AteThe paleo diet's evolutionary logic is genuinely interesting. Its application to trained athletes β who have carbohydrate demands that hunter-gatherers matched through entirely different food sources β is more complex than the popular framing suggests.5 min read
- The Autoimmune Protocol (AIP) Diet: What Athletes With Inflammatory Conditions Need to KnowThe Autoimmune Protocol (AIP) eliminates immune-triggering foods to calm systemic inflammation. Learn how athletes use it, what the science shows, and when it works.5 min read
- 41% of Elite Endurance Athletes Eat Gluten-Free. The Science Says Most Probably Should Not.Non-coeliac gluten sensitivity in athletes: Biesiekierski 2011 and 2013, the FODMAP confound, Lis 2015 RCT showing no performance benefit, and the wheat ATI alternative explanation.5 min read
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