BJJ Calory and Macro Calculator

Do you want to know how many calories and which foods to eat for weight loss and optimal BJJ performance?

First, check out our in-depth article on the optimal BJJ diet for weight loss and performance.

Next, use this BJJ Calory and Macro Calculator, which is based on scientific studies that researched athletes’ energy expenditure, protein needs, and fat needs.

Calculate your Calory and Macronutrient Needs

How does this BJJ Calory and Macro Calculator work?

Scientific studies have found ranges for optimal protein and fat intake for athletes.

These studies have shown that “protein intakes in the range of 1.3-1.8 g · kg(-1) · day(-1) consumed as 3-4 isonitrogenous meals will maximize muscle protein synthesis” and “It is recommended that athletes consume a moderate amount of fat (approximately 30% of their daily caloric intake)”.

The Jiu Jitsu Calory and Macro calculator above first calculates the daily caloric intake that is needed to maintain body weight. Then it adjusts it depending on the individual dieting goal of the user.

Next, the calculator calculates the protein and fat needs of the athlete.

In the last step, it fills up the remaining calories with carbohydrates.

This way, the calculator provides scientifically proven calory numbers and macronutrient distributions.

What to do next?

After you calculated your daily calory and macronutrient needs, you should plan out your diet and stay consistent with.

Our in-depth article on the best BJJ diet provides you with everything you need to know to set up your optimal diet for Jiu-Jitsu. It also provides some rules that will make it easier to stay consistent.

You will reach your physique goals in no time!