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5 Methods to Cut Weight for BJJ


The BJJ Performance Tip of the Week | #013

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, April 28th, 2023 


One of the most common questions I get asked regarding nutrition for jiujitsu is around weight cutting for comps or losing weight in general. 

Here is a summary of the top 5 weight-cutting strategies you can use:

Method 1 - Calculate your Macros + Develop a Meal Plan 🍽️🔢

✔️Calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you need.

✔️Subtract ~250-500 calories from your TDEE to be in a calorie deficit.

✔️Utilize an app like My Fitness Pal to plan your meals.

✔️Pros: a more specific approach which can lead to fast results.

❌Cons: without experience or guidance this can be very difficult.

Method 2 - If It Fits Your Macros 🍔🍟

✔️Calculate your TDEE and calorie deficit.

✔️Log your food intake as you go, eating anything that fits your macros for the day.

✔️Pros: flexible approach.

❌Cons: room for error and not necessarily healthy.

Method 3 - Cut your Carbs 🍞🍝

✔️Cut carbohydrates to create a calorie deficit.

✔️Pros: simple and easy to understand.

❌Cons: no real control over calorie deficit and depleted energy levels.

Method 4 - Intermittent Fasting 🍽️🕒

✔️Restrict the eating window to create a calorie deficit.

✔️Pros: easy to implement.

❌Cons: not guaranteed to create a calorie deficit and not recommended for those with a history of eating disorders.

Method 5 - Consult with a Professional 💼💻

✔️Consult with a professional with experience in cutting weight for jiujitsu.

✔️Pros: by far the best way to ensure results and stay safe while achieving them.

❌Cons: will keep you accountable, but may be out of your price range.

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