Yes, it’s possible to build muscle on a carnivore diet when it’s combined with regular strength training and a calorie surplus, which is when you consume slightly more calories than you burn each day.
However, there may be long-term risks associated with the diet that outweigh its possible muscle-building effects.
The carnivore diet’s main effects on muscle building come from its high protein content.
A carnivore diet involves only eating foods that come from animals, including meat, organs, poultry, fish, and eggs. It’s a very low carb diet, so the macronutrient ratio of your total calories is around:
- Protein: 20% to 40%
- Fat: 60% to 80%
- Carbs: less than 5%
Protein is one of the most important nutrients involved in muscle building because it helps your muscles repair, regenerate, and grow in response to resistance training.
Animal protein, in particular, may be more beneficial than plant-based protein because it’s higher in leucine, which is a branched-chain amino acid critical for developing proteins that support muscle repair and growth.
Despite the diet’s high protein content, however, limited research has examined the direct effects of a carnivore diet on muscle growth.
A 2025 review found that a carnivore diet may help support muscle hypertrophy and energy production in the short term.
However, the authors note that following a carnivore diet long term may increase systemic inflammation and the risk of developing several health conditions, such as:
- faster aging
- heart disease
- atherosclerosis
- diabetes
- cancers, such as colorectal and prostate cancer
- impaired immunity
- nutrient deficiencies, such as fiber, vitamin C, and magnesium
To lower the risks of developing these conditions, the authors recommend consuming white meat and plant-based protein sources and limiting processed meats and red meat.
Healthcare organizations and researchers generally recommend eating a balanced diet of plant-based and lean animal foods to help promote muscle gain and support long-term health.