paul saladino calculator

What is a Paul Saladino calculator?

A Paul Saladino calculator is typically used to estimate calories and macros for an animal-based diet: high-quality animal protein as the foundation, plus easy-to-digest carb sources like fruit and honey, and fats adjusted to appetite and goals.

The idea is simple: instead of guessing, you set a daily calorie target and split those calories into protein, fat, and carbohydrates based on your body size, activity, and objective.

How this calculator works

1) Energy estimate

This page uses the Mifflin-St Jeor equation to estimate resting energy needs and then multiplies by activity to estimate maintenance calories (TDEE).

2) Goal adjustment

• Fat loss: subtracts 15% from maintenance.
• Maintain: keeps calories near maintenance.
• Muscle gain: adds 10% over maintenance.

3) Macro setup

Protein is calculated from body weight (g/lb), fat is set by your chosen calorie percentage, and carbs fill the remaining calories. If your carb minimum is not reached, fat is automatically reduced to keep calories in range.

Why this style of macro planning helps

Many people do better when targets are clear. A structured plan can improve consistency, shopping, meal prep, and weekly progress checks. You can still personalize food choices, meal timing, and portion sizes while staying within useful boundaries.

• Protein target supports satiety, recovery, and lean mass retention.
• Carbs can be dialed based on training volume and energy levels.
• Fat target helps with flavor, hormones, and calorie control.

How to interpret your results

Protein

If your output says 180 g protein/day, anchor meals around ruminant meat, eggs, fish, or other high-quality animal foods. Spread protein over 2-4 meals to make digestion easier and improve consistency.

Carbohydrates

On an animal-based template, carbs often come from fruit, honey, maple syrup, and some root vegetables depending on tolerance and preferences. Active people generally perform better with higher carbs around training.

Fat

Fat usually comes from meat, egg yolks, butter/ghee, tallow, and dairy fat (if tolerated). If body fat is not trending down during a cut, fat intake is often the first variable to reduce modestly.

Example daily framework

Suppose the calculator returns: 2,700 kcal, 180 g protein, 105 g fat, 240 g carbs.

• Meal 1: eggs, lean steak, fruit.
• Meal 2: ground beef bowl, berries, honey.
• Meal 3: fish or steak, fruit, optional dairy if tolerated.

You do not need perfection. Hitting weekly averages is usually more important than exact daily precision.

Common mistakes to avoid

• Setting protein too low and relying only on calorie totals.
• Ignoring activity changes (steps, training frequency, cardio volume).
• Changing calories every day instead of reviewing 2-3 week trends.
• Underestimating liquid calories, snacks, and weekend intake.

Progress check protocol (simple and effective)

Use a 14-day review window

Track morning body weight, gym performance, sleep, and appetite. Compare weekly averages rather than single-day weigh-ins.

Adjust in small steps

If cutting and progress stalls for 2+ weeks, reduce calories by 100-200/day, usually from fat first. If gaining and strength is flat, add 100-150/day, often from carbs around training.

FAQ

Is this exactly Paul Saladino's prescription?

No. This is a practical calculator inspired by the animal-based style. It is meant to give a starting point, not strict medical nutrition therapy.

Can women use this calculator?

Yes. Select female, enter your stats, and adjust slowly based on recovery, cycle health, training output, and hunger signals.

What if my carbs come out very low?

Raise the minimum carbs field. The calculator will lower fat to maintain your calorie target when possible.

Final thoughts

A good calculator does one thing well: it turns vague goals into numbers you can act on. Use this plan for 2-4 weeks, track results, then refine. Consistency, food quality, sleep, and training discipline matter more than any single formula.