Is it possible to get fat on a carnivore diet?

December 18, 2025 •

4 min read

While many people experience rapid weight loss initially on a carnivore diet, gaining fat is still a possibility and subject to the fundamental laws of thermodynamics. This happens when a person consumes more calories than their body expends, regardless of the dietary source. Understanding how a caloric surplus can occur on this restrictive eating plan is key to managing your weight.

Quick Summary

Despite its reputation for weight loss, a carnivore diet can lead to fat gain through a caloric surplus. This occurs when one consumes more energy than they burn, often due to high intake of calorie-dense fatty meats and low physical activity. Understanding and managing portion sizes, fat intake, and exercise are crucial for weight control.

Key Points

Caloric Surplus is the Cause: Gaining fat on a carnivore diet is possible and is caused by consuming more calories than you burn, regardless of what foods you eat.
Fatty Cuts are Calorie-Dense: Choosing fatty cuts like ribeye and brisket can easily increase your calorie intake, making it easier to create a caloric surplus and gain weight.
Protein Promotes Satiety: The high protein content of the carnivore diet can make you feel full faster, which may naturally lead to eating fewer calories, but this effect can be overridden by overeating.
Exercise is Key to Management: Incorporating regular physical activity, including strength training, can help manage weight by increasing metabolism and building lean muscle mass.
Lifestyle Factors Matter: In addition to food, factors like physical activity, stress levels (cortisol), and hydration can all influence weight management on the carnivore diet.
Intuitive Eating vs. Calorie Counting: While some on the carnivore diet eat intuitively, those concerned with weight gain may need to monitor portion sizes or choose leaner meat options to stay in a caloric deficit.
Transitional Weight Changes: Initial weight fluctuations can occur as the body adapts to ketosis and changes in water retention, so sustained weight gain should be evaluated over a longer period.

The Caloric Balance on a Carnivore Diet

The carnivore diet is built on the principle of eating only animal-sourced products, eliminating carbohydrates entirely. While this often leads to satiety and reduced overall calorie intake for many, it is not a magical solution against weight gain. The fundamental law of thermodynamics still applies: consuming more energy than you burn will lead to weight gain, whether from fats or any other macronutrient source. On a carnivore diet, this surplus most often comes from over-consuming highly calorie-dense fatty meats and added animal fats.

Common Reasons for Carnivore Diet Fat Gain

Several factors can contribute to unwanted fat gain while on a carnivore diet:

Overconsumption of Fat: Fat contains 9 calories per gram, more than double that of protein (4 calories per gram). Opting for very fatty cuts of meat like ribeye, brisket, and pork belly regularly can easily lead to a high caloric intake without a significant increase in portion size.
Increasing Portion Sizes or Frequency: While the diet's high protein content promotes satiety, some individuals might increase meal frequency or portion sizes to fuel weight gain, such as for bodybuilding. This intentional surplus, if not balanced with sufficient exercise, results in fat accumulation.
Lack of Physical Activity: A sedentary lifestyle combined with a diet high in calories from fat means fewer calories are burned, creating a caloric surplus. Exercise, particularly resistance training, helps to build lean muscle mass, which increases metabolism and helps utilize calories more effectively.
Hormonal Adjustments: In the initial stages of the diet, as the body transitions from burning glucose to fat (a state known as ketosis), some temporary water weight gain can occur. Additionally, stress-induced hormonal changes, such as elevated cortisol, have been linked to weight gain.

Strategies to Prevent Unwanted Fat Gain

To prevent gaining fat on a carnivore diet, it's essential to be mindful of your intake and activity levels.

Choose Leaner Cuts: Prioritize leaner cuts of meat, such as sirloin steak, chicken breast, or venison. These options still provide ample protein while naturally lowering your calorie intake.
Practice Mindful Eating: Pay attention to your body's satiety signals. The high protein and fat content should leave you feeling full and satisfied, so avoid eating out of boredom or habit.
Increase Physical Activity: Incorporate regular exercise into your routine. A mix of strength training and cardiovascular exercise can help burn calories and build muscle.

A Comparison of Fatty vs. Leaner Meat Choices


Meat Cut	Calorie Density	Protein-to-Fat Ratio	Satiety Level	Impact on Weight	Considerations
Fatty Cuts (e.g., Ribeye, Brisket)	High	Balanced (higher fat)	High	More likely to cause weight gain if overconsumed	Great for gaining muscle mass but requires careful portion control for fat loss.
Leaner Cuts (e.g., Sirloin, Chicken Breast)	Lower	High Protein	High	Less likely to cause weight gain	Good for weight loss goals by naturally reducing calorie intake.
Organ Meats (e.g., Liver, Kidney)	Variable	Variable	Moderate	Generally good, nutrient-dense	Packed with vitamins but can be calorie-dense, so moderate intake.

The Role of Macros and Meal Structure

The carnivore diet's macronutrient profile is high in fat and protein, with virtually no carbohydrates. This differs significantly from a standard diet and requires the body to adapt to using fat for fuel, a process called ketosis. While ketosis is often associated with weight loss, it doesn't guarantee it. The total caloric intake remains the deciding factor. Some practitioners even aim for a specific high fat-to-protein ratio (like 80/20) to maintain ketosis, which can inadvertently lead to a caloric surplus if not monitored. Eating smaller, more frequent meals or adding in extra fat sources like butter and tallow can increase calories and lead to gain. For those seeking to avoid weight gain, focusing on a more moderate fat-to-protein ratio is a better strategy.

Can Other Factors Cause Weight Gain?

Yes, other factors can influence weight fluctuations on the carnivore diet, such as the initial water weight shifts that occur when transitioning to a low-carb diet. Hydration levels also play a role, as inadequate water intake can hinder fat metabolism. Managing these variables is part of achieving and maintaining desired body composition. Ultimately, while the carnivore diet's design tends to favor fat loss due to its satiating nature, it is far from impossible to gain weight and fat on it. The key to success lies in understanding and controlling your caloric intake and pairing it with a suitable exercise routine.

Conclusion: Caloric Intake is King

In summary, it is absolutely possible to get fat on a carnivore diet. The diet's elimination of carbs promotes fat as the primary fuel source, which can lead to weight loss due to reduced hunger and a shift towards ketosis. However, if you consistently consume more calories than your body burns, the surplus energy will be stored as fat, regardless of your food source. By focusing on portion control, choosing leaner meats, and staying active, you can leverage the benefits of the carnivore diet while effectively managing your weight goals. The diet's effect on an individual's weight depends heavily on personal discipline and overall lifestyle choices.

For more information on the carnivore diet and nutrition, you can explore resources on the National Institutes of Health website.

Frequently Asked Questions

To avoid gaining fat, focus on eating leaner cuts of meat like sirloin or chicken breast, control your portion sizes, and incorporate regular physical activity. Pay attention to your body’s natural hunger and satiety signals.

Weight gain on a carnivore diet typically happens due to consuming an excess of calories, particularly from calorie-dense fatty meats and added animal fats like butter or tallow, which creates a caloric surplus.

Yes, consuming a significantly high amount of protein can still contribute to weight gain if it results in a caloric surplus, though protein is less calorie-dense than fat.

Eating fat itself does not inherently make you fat. However, because fat is so calorie-dense (9 calories per gram), overconsuming it can lead to a caloric surplus and subsequent fat storage.

Exercise is crucial for burning calories and building muscle mass, which boosts metabolism. Combining the carnivore diet with a consistent exercise routine, especially resistance training, helps to ensure weight changes are from muscle rather than fat.

Some initial weight gain or stalls in weight loss can be normal as your body adjusts to the major dietary shift, particularly as it moves into ketosis and retains or loses water weight.

Yes, leaner meats like chicken breast, cod, and sirloin are better for weight loss because they contain fewer calories per ounce compared to fatty cuts, helping you maintain a caloric deficit more easily.

You can moderate your macro balance by choosing leaner cuts of meat and limiting added fats like butter and tallow. There's no need to count calories precisely for everyone, but being aware of your overall energy intake is helpful.