The Paul Saladino Calculator is a simple yet powerful online tool designed to help you determine your daily protein requirements and meat intake based on your body weight. Inspired by Dr. Paul Saladino’s carnivore-based nutritional principles, this calculator is ideal for those following a high-protein or animal-based diet who want to fuel their body with optimal nutrition.
Whether you’re an athlete, fitness enthusiast, or simply trying to optimize your daily protein intake, this calculator provides an easy way to know exactly how much protein and meat you need each day — without complex formulas or guesswork.
Paul Saladino Calculator
💡 What Does the Paul Saladino Calculator Do?
The calculator performs two key functions:
- Calculates your daily protein requirement based on your body weight and desired protein ratio (grams of protein per kilogram of body weight).
- Estimates your suggested meat intake, showing approximately how many grams of meat you should consume to meet that protein goal.
The underlying assumption is that 100 grams of meat contains roughly 20 grams of protein, so the calculator multiplies your protein requirement by five to estimate total meat weight.
🧾 How to Use the Paul Saladino Calculator (Step-by-Step)
Using this tool is straightforward and beginner-friendly. Follow these simple steps:
- Enter Your Body Weight (kg)
Type your current body weight in kilograms into the “Body Weight” field. For example, if you weigh 70 kg, type70. - Enter Your Protein Intake Ratio (g/kg)
Enter the amount of protein you want to consume per kilogram of body weight.- A common range is 1.6–2.2 g/kg for general fitness.
- Athletes or those following the Carnivore Diet may aim for 2.5–3.0 g/kg or higher.
- Click on “Calculate”
Press the Calculate button. The tool will instantly display your:- Daily Protein Need (grams)
- Suggested Meat Intake (grams)
- View Your Results
The result box appears below, showing how much protein and total meat you should eat per day. - Click “Reset” if You Want to Start Over
Use the Reset button to clear all fields and enter new values.
⚙️ Example Calculation
Let’s see the calculator in action.
- Body Weight: 70 kg
- Protein Intake: 2.2 g/kg
When you click Calculate, the calculator multiplies your weight by your protein intake:
70 × 2.2 = 154 g of protein per day Then it estimates meat intake:
154 g × 5 = 770 g of meat per day (approx.) So, if you weigh 70 kg and want 2.2 g of protein per kg, you’ll need about 770 grams of meat daily to reach your goal.
🧬 Why Protein Calculation Matters
Getting the right amount of protein is critical for:
- Muscle growth and repair
- Hormone regulation
- Metabolism and fat loss
- Immune function
- Overall vitality and energy
Too little protein can cause muscle loss, weakness, and poor recovery. Too much (without proper hydration or balance) may burden your digestive system. This calculator helps you strike the right balance quickly and accurately.
🥩 Benefits of Using the Paul Saladino Calculator
✅ Accurate & Personalized:
Based on your actual body weight and protein goals.
✅ Ideal for Carnivore, Keto, and Paleo Diets:
Fits perfectly with animal-based nutrition principles.
✅ Quick & Easy:
No need for spreadsheets or manual math — one click does it all.
✅ Adjustable:
You can experiment with different protein ratios to find what works best for your body.
✅ Mobile-Friendly:
Works seamlessly on phones, tablets, and computers.
🧠 Understanding Protein Ratios (g/kg)
Protein intake varies depending on your fitness level, goals, and dietary preferences:
| Fitness Level | Protein (g/kg) | Description |
|---|---|---|
| Sedentary | 0.8–1.2 | For general health and maintenance |
| Active / Fitness | 1.4–2.0 | For regular exercisers |
| Muscle Gain | 2.0–2.5 | For hypertrophy and strength goals |
| Athletes / Carnivore Diet | 2.5–3.5+ | For high-protein diets and optimal recovery |
The Paul Saladino Calculator lets you experiment within these ranges to personalize your plan.
🧑🍳 How to Apply the Results in Real Life
Once you know your daily protein and meat needs, you can plan your meals more effectively. For example:
- If your suggested meat intake is 700 g/day, you can split it into:
- 250 g for breakfast (steak, eggs, or liver)
- 250 g for lunch (ground beef or lamb)
- 200 g for dinner (fish or chicken thighs)
You can adjust the meat type and portion sizes to suit your taste and nutrient balance.
🧭 Tips for Best Results
- Track your progress using a food diary or app.
- Hydrate well — protein metabolism increases water demand.
- Combine with organ meats for full micronutrient support (Saladino’s recommendation).
- Listen to your body — adjust intake if you feel fatigued or bloated.
- Consult a healthcare professional before making major dietary changes.
📊 Understanding the Calculation Formula
The formula behind the calculator is simple but effective:
Protein Requirement (grams) = Body Weight (kg) × Protein Intake (g/kg)
Meat Equivalent (grams) = Protein Requirement × 5
Why ×5?
Because on average, 100 grams of cooked meat contains about 20 grams of protein. Multiplying by five gives a realistic meat amount for your target protein intake.
🧾 20 Frequently Asked Questions (FAQs)
1. What is the Paul Saladino Calculator used for?
It helps determine your daily protein and meat intake based on your body weight.
2. Who should use this calculator?
Anyone on a high-protein, carnivore, keto, or paleo diet.
3. Is it based on Dr. Paul Saladino’s recommendations?
Yes, it’s inspired by his approach to animal-based nutrition.
4. What unit of weight should I enter?
Use kilograms (kg). Convert pounds to kg by dividing by 2.205.
5. What protein ratio should I choose?
Start with 1.6–2.2 g/kg, or increase for muscle gain or athletic goals.
6. Can I use it for weight loss?
Absolutely! Proper protein intake supports fat loss while preserving muscle.
7. How accurate is the meat estimate?
It’s approximate but close enough for meal planning.
8. Can I calculate for multiple people?
Yes — just reset the tool and enter new values.
9. Does it work for vegetarians?
The calculator is optimized for meat intake, but you can apply it to other protein sources.
10. What happens if I eat less protein than needed?
You may experience muscle loss, low energy, and slower recovery.
11. Can I eat more protein than calculated?
Yes, but listen to your body and balance it with fats for energy.
12. Does cooking change protein content?
Cooking slightly reduces protein, but the estimate remains reliable.
13. Is this suitable for athletes?
Yes, especially strength or endurance athletes.
14. How often should I recalculate?
Whenever your weight or fitness goals change.
15. What if I don’t know my exact weight?
Use an estimated weight for a general idea, but accuracy helps.
16. Does it work on mobile?
Yes, the calculator is mobile-responsive and easy to use.
17. Is the data stored?
No, it’s a privacy-safe, client-side calculator — nothing is saved.
18. Can I share this tool with others?
Definitely — it’s free and accessible to anyone.
19. How much meat is too much?
Balance is key. Listen to your body and vary your protein sources if needed.
20. Where can I learn more about Paul Saladino’s diet?
You can explore his official books and podcasts for detailed guidance.
🏁 Final Thoughts
The Paul Saladino Calculator is a must-have tool for anyone embracing a meat-based or high-protein lifestyle. It provides clarity and confidence about your nutritional intake, ensuring you eat the right amount of protein to achieve your goals — whether that’s muscle growth, fat loss, or better health.
Use it daily, experiment with protein ratios, and fine-tune your diet like a pro — all in just a few clicks.