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Estimate body fat percentage using US Navy method. Enter height, waist, neck, and hip measurements for accurate results.
Free BMI calculator for adults using WHO standards. Enter height and weight in metric or imperial units to get your BMI score and weight category instantly.
Calculate daily calorie needs from BMR and activity level. Get TDEE targets for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor method.
Minimum safe body fat for male combat athletes is 5-6% (essential fat). For females, 12-14%. Maximum recommended fat loss rate is 0.5-1% of body weight per week to preserve muscle mass and performance.
Max fat loss (kg) = Current weight × (current BF% - minimum BF%) / 100Short-term water manipulation can safely remove 3-5% of body weight in 24-48 hours via sodium/water loading protocols. Beyond 5% carries significant health risks including kidney stress, cognitive impairment, and cardiac arrhythmia.
Updated: July 2026
Male fighter at 77 kg, 15% body fat, 8 weeks out from competition.
→ ~4 kg fat loss over 8 weeks + 3 kg water cut in final week
Male wrestler at 68 kg, 12% body fat attempting a significant cut.
→ Warning: requires cutting below 5% BF — recommend competing at 66 kg instead
Rapid cuts exceeding 5% of body weight in under a week severely impair reaction time, power output, and VO2max. Start cutting 8-12 weeks out for any cut exceeding 5 kg.
Aggressive caloric deficits (>1000 kcal/day) cause muscle catabolism. Maintain protein at 2.2-2.8 g/kg of lean mass and include resistance training throughout the cut.
Plan a safe and effective weight cut for combat sports by calculating how much fat vs water weight can be lost to reach your target weight class. Accounts for current body composition to avoid cutting into dangerous levels of essential body fat.