Discover how our ancestors ate for optimal health, energy and longevity
Also called the Caveman Diet or Stone-Age Diet, the Paleo Diet is based on foods similar to what our ancestors might have eaten during the Paleolithic era.
The Paleo Diet is based on the premise that our bodies are genetically mismatched to the modern diet that emerged with farming practices. This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today.
The theory suggests that by returning to the diet of our Paleolithic ancestors, we can avoid these health issues and optimize our health. While scientific research on the Paleo Diet is still evolving, several studies have shown promising results for weight loss and improving health markers.
Use our calculator to determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to better plan your Paleo meals.
Fill in your details and click "Calculate" to see your results
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest.
Mifflin-St Jeor Equation:
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity factor, representing the total calories you burn in a day.
TDEE Calculation:
TDEE = BMR × Activity Factor
Create a personalized meal plan based on your caloric needs and food preferences.
Based on your TDEE calculation
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A comprehensive list of paleo-friendly foods to include in your diet.
* Some paleo variations allow ghee as it's primarily fat with minimal lactose/casein
These foods are technically paleo but should be consumed in moderation due to their sugar content or other considerations.
These foods are debated within the Paleo community. Some versions of the diet include them, while others exclude them.
The Paleo Diet has several variations that modify the basic principles:
Similar to Paleo but allows some dairy products, especially fermented ones like yogurt and cheese.
A stricter version that eliminates foods that may trigger inflammation, including nightshades, eggs, and nuts.
Follows Paleo principles 80% of the time, allowing for more flexibility and better long-term adherence.
Helpful advice for successfully transitioning to and maintaining a Paleo lifestyle.
Remove non-paleo items from your pantry and fridge to minimize temptation.
Prepare meals in advance to avoid reaching for non-paleo convenience foods when you're hungry.
Consider a step-by-step approach rather than changing everything at once.
Instead of thinking about restrictions, explore the many delicious paleo-friendly foods available.
Most paleo foods are found around the edges of the grocery store: produce, meat, and seafood sections.
Many products contain hidden sugars, grains, or other non-paleo ingredients.
Seasonal produce is often fresher, more nutritious, and less expensive.
Stock up on frozen vegetables and meats for quick meal options.
Satisfy sweet cravings with fruit, especially berries. Try cinnamon on fruit for extra sweetness.
Use lettuce wraps, portobello mushroom "buns", or paleo-friendly breads made with almond or coconut flour.
Keep paleo-friendly snacks on hand: nuts, jerky, fruit, vegetable sticks with guacamole.
Eat before attending events, offer to bring a paleo dish to share, or follow the 80/20 rule for special occasions.
The Paleo Diet is a lifestyle change, not just a temporary diet. Focus on making sustainable changes and don't stress about occasional deviations.