How much protein to gain muscle on a carnivore diet?

December 31, 2025 •

3 min read

According to a 2022 meta-analysis published in the Journal of Cachexia, Sarcopenia and Muscle, a protein intake of 1.6 grams per kilogram of body weight or higher can result in small increases in lean body mass in resistance-trained individuals. Understanding how much protein to gain muscle on a carnivore diet is crucial for maximizing these benefits while adhering to this restrictive eating pattern.

Quick Summary

This guide provides a comprehensive breakdown of the optimal protein intake for muscle growth on the carnivore diet, focusing on high-quality animal sources, proper calculation methods, and key strategies for fueling your training.

Key Points

Calculate Protein Needs: Aim for 1.6-2.2g of high-quality protein per kilogram of body weight daily for active individuals focusing on muscle gain.
Embrace High-Fat Sources: Use fatty cuts of meat like ribeye and brisket to achieve a calorie surplus, which is essential for muscle hypertrophy on a low-carb diet.
Prioritize Animal Protein: Animal proteins provide all nine essential amino acids in optimal ratios, making them highly effective for muscle repair and growth.
Incorporate Organ Meats: Include liver, heart, and other organ meats to ensure a rich supply of micronutrients, like zinc and B12, that support muscle function and hormone health.
Stay Hydrated and Electrolyte-Balanced: Pay close attention to hydration and electrolyte intake to prevent cramps and fatigue, particularly during the adjustment phase of the diet.
Pair with Strength Training: Consistent resistance exercise is required to signal muscle growth; protein intake alone is not enough.
Optimize Recovery: Ensure adequate rest and sleep, as this is when the body's natural growth hormone levels peak and muscle tissue repairs and rebuilds.

Optimal Protein Targets for Muscle Growth

To gain muscle on a carnivore diet, protein intake should be significantly higher than for sedentary individuals. Recommendations for active, resistance-trained people typically range from 1.6 to 2.2 grams of protein per kilogram of body weight per day. This range is supported by various sports nutrition authorities. Animal-based proteins are particularly effective as they are complete, containing all essential amino acids necessary for muscle repair and growth.

How to Calculate Your Daily Protein Intake

A straightforward method to estimate protein needs is using body weight:

For muscle gain (g/kg): Multiply your body weight in kilograms by 1.6 to 2.2.
For muscle gain (g/lb): Multiply your body weight in pounds by 0.7 to 1.0.

For those with higher body fat, using lean body mass (LBM) provides a more accurate calculation, preventing an overestimation of protein needs based on total weight.

The Importance of Fat and Calories

On a carnivore diet, dietary fat is the main energy source, crucial for achieving the calorie surplus needed for muscle gain. This surplus fuels workouts and supports hormone production vital for muscle growth. Choosing fattier meats like ribeye and brisket can help meet caloric goals, though monitoring is needed to avoid excessive fat gain.

Strategic Meal Timing and Frequency

While total daily protein is key, distributing protein intake across meals may enhance muscle protein synthesis. Aim for 20-40 grams of protein every 3-4 hours. A protein-rich meal before training supports the workout, and one after training aids recovery.

Comparison of Carnivore Protein Sources

Understanding the macronutrient content of different animal sources is helpful for meeting your targets. Here’s a comparison based on typical preparation per 100g:


Protein Source (per 100g)	Protein (g)	Fat (g)	Notes
Lean Beef Steak	26-36	10-20	Rich in high-quality protein, iron, and B vitamins.
Fatty Beef Cuts (Ribeye)	20-25	25-35+	High in both protein and fat; excellent for a calorie surplus.
Chicken Thigh (with skin)	25-30	15-20	Good protein-to-fat ratio; easily digestible.
Salmon Fillet	22-25	10-15	Contains protein and beneficial omega-3 fatty acids.
Large Eggs	~6	~5	A complete, versatile, and nutrient-dense protein source.
Beef Liver	20-25	3-5	Extremely nutrient-dense, providing iron and various vitamins.

Essential Muscle-Building Tips for the Carnivore Diet

Maximizing muscle gain involves more than just protein intake:

Include Organ Meats: Add organ meats for essential micronutrients like zinc and B12.
Prioritize Electrolytes: Supplement or consume sufficient sodium, potassium, and magnesium to prevent dehydration and muscle cramps.
Lift Heavy, Consistently: Engage in regular resistance training with progressive overload.
Optimize Recovery and Sleep: Aim for 7-9 hours of quality sleep to support growth hormone release and muscle repair.
Track Your Progress: Monitor weight, measurements, and performance to adjust intake as needed.

Potential Risks and How to Mitigate Them

The restrictive nature of the carnivore diet may pose long-term risks. Mitigation strategies include:

Variety: Consume diverse animal products like fatty fish, organ meats, and eggs.
Targeted Supplementation: Consider creatine or electrolytes.
Professional Consultation: Discuss your diet with a healthcare provider, especially with existing health conditions.

Conclusion

To gain muscle on a carnivore diet, prioritize a high intake of quality animal protein, targeting 1.6 to 2.2 g/kg of body weight. This must be supported by a calorie surplus from dietary fats and consistent resistance training. The superior bioavailability of animal protein is beneficial, and incorporating organ meats and electrolytes can further optimize results. Strategic calculations, meal timing, and focusing on diverse animal sources are key. For more on general protein intake, refer to Examine.com's guide on protein intake.

The Takeaway on Protein for Carnivore Muscle Gain

Optimal Intake: Target 1.6-2.2 grams of high-quality protein per kilogram of body weight daily.
High Bioavailability: Animal proteins are complete and easily utilized for muscle repair.
Strategic Calories: Use animal fats for a calorie surplus to fuel training and hypertrophy.
Diverse Sources: Vary intake with different meats, fish, and organ meats for nutrients.
Consistency is Key: Combine proper protein with consistent training and rest.
Electrolyte Management: Focus on electrolytes to avoid issues associated with low-carb adaptation.

Best Carnivore Foods for Muscle Building

Red Meat: Ribeye, ground beef, and lamb provide protein, fat, creatine, and B vitamins.
Organ Meats: Liver and heart are nutrient-dense sources supporting muscle function.
Fish: Salmon and mackerel offer protein and recovery-aiding omega-3s.
Eggs: Pasture-raised eggs are a complete protein source.
Pork: Fatty cuts like bacon and belly help increase calorie intake.
Bone Marrow: Rich in collagen and fat, it supports joint health.

Frequently Asked Questions

Yes, you can build muscle on a carnivore diet. While carbohydrates are traditionally used for energy, the body can adapt to using fat and protein as primary fuel sources. A calorie surplus from fat and high-quality protein, combined with resistance training, is the key to muscle growth.

For optimal muscle gain, a general recommendation is to consume 1.6 to 2.2 grams of protein per kilogram of body weight. For example, a 90kg individual would target 144-198 grams per day. Using your lean body mass can provide a more precise figure.

Yes, animal proteins are generally superior for muscle building. They are complete proteins, meaning they contain all essential amino acids in proportions that the human body can absorb and utilize most efficiently, particularly the anabolic trigger, leucine.

Dietary fat is crucial on a carnivore diet as it serves as the primary energy source in the absence of carbs. It supports hormone production, like testosterone, and helps ensure you are in the necessary calorie surplus to build muscle mass.

While total daily protein intake is most important, strategic timing can be beneficial. Consuming a protein-rich meal 1-2 hours before a workout and another afterwards can optimize muscle protein synthesis and aid recovery.

Excellent food choices for muscle growth include fatty cuts of beef (ribeye, brisket), lamb, salmon, and whole eggs. Incorporating organ meats like liver and heart is also beneficial for a complete micronutrient profile.

To prevent potential deficiencies, consume a wide variety of animal products, including fatty fish for omega-3s and organ meats for vitamins and minerals. Supplementing with creatine and electrolytes may also be necessary to support your training and overall health.

While higher protein intakes (over 2g/kg) are generally safe for healthy individuals, there is likely a point of diminishing returns for muscle growth. Most evidence suggests that intakes around 1.6-2.2 g/kg are optimal for muscle building without excess. Always consult a healthcare provider for personalized advice, especially if you have kidney issues.