Fight Camp Nutrition Calculator

Macro targets through camp phases (base, cut, fight week).

Progress0%

Step 1 of 3

Current weight (kg)

Height (cm)

Age

How to Use This Calculator

Enter your body weight, target weight class, and weeks until fight.
Set daily training hours and intensity to calculate caloric expenditure.
Review recommended daily calories, protein, carbohydrate, and fat targets by fight camp phase.
Check the water cut strategy and rehydration protocol for weigh-in week.
Use the phase-by-phase breakdown to adjust your diet as camp progresses from base to taper.

How the result changes with Height (cm)

Height (cm)	Daily calories	Protein (g/day)
148	3,164	154
168	3,402	154
192	3,687	154
212	3,924	154

What each input means

Current weight (kg): Current body weight in kilograms.
Height (cm): Height in centimeters.
Age: Age in years.
Sex: Biological sex for BMR calculation.
Target fight weight (kg): Weight class limit or target weigh-in weight.
Camp Phase: Current phase in your fight camp.
Weeks until fight: Weeks remaining until weigh-in.
Training sessions/day: Number of training sessions per day (affects TDEE).

What each result means

Daily calories: Recommended daily caloric intake for current camp phase.
Protein (g/day): Daily protein target in grams.
Carbs (g/day): Daily carbohydrate target in grams.
Fat (g/day): Daily fat target in grams.
BMR (kcal): Basal metabolic rate (Mifflin-St Jeor).
TDEE (kcal): Total daily energy expenditure including training.
Weight to cut (kg): Difference between current and target weight.
Weight to cut (%): Percentage of body weight to cut.
Safe cut timeline (weeks): Minimum weeks for safe fat-based weight loss.
Water intake (L/day): Recommended daily water intake.
Sodium target (mg/day): Recommended daily sodium intake for current phase.

How this is calculated

Worked example, using the default values

Identify Input Parameters
4 parameters
Current weight (kg) = 77, Height (cm) = 178, Age = 28, Sex = 1 = 8 input(s) provided
Calculate Daily calories
3520 = 3520
Calculate Protein
Protein
154 = 154
Calculate Carbs
Carbs
506 = 506
Calculate Fat
Fat
98 = 98

Engine last updated August 5, 2026.

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