Fight Camp Nutrition Calculator

The calculator sizes the weekly deficit to close the gap between current weight and target fight weight over exactly the weeks remaining, using roughly 7,700 kcal per kilogram of fat as the conversion, then caps that deficit at 750 kcal/day. With more weeks until the fight, the same weight loss can be spread thinner for a smaller daily deficit; compressed into fewer weeks, the deficit rises toward the 750 kcal/day ceiling.

Protein is set per kilogram of body weight and shifts with the metabolic demands of each phase: 2.0 g/kg in Base and Fight Week, 2.4 g/kg during the Cut (the highest of any phase, to help preserve muscle while calories are restricted), and 1.8 g/kg in Post-Fight Recovery. The Cut phase gets the biggest protein push specifically because a calorie deficit is the phase most likely to cost muscle mass without it.

Outside fight week, the calculator recommends 40 mL per kg of body weight times a 1.2 factor for training; during fight week that training factor drops to 0.5, cutting the water target roughly in half. That models the traditional water-loading-then-cutting approach fighters use to shed water weight for weigh-in, alongside the phase's lower sodium target (500 mg vs. 2,000-3,000 mg in other phases).

It divides the total kilograms you need to cut by 0.7% of your body weight per week — the calculator's ceiling for a fat-loss rate that doesn't require aggressive water manipulation — and rounds up to a whole number of weeks. If your weeks-until-fight input is shorter than that safe timeline, you're likely relying more heavily on water and glycogen manipulation in fight week rather than pure fat loss to make weight.