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Begin 4–8 weeks out with caloric deficit targeting 0.5–1% body weight loss per week. This reduces fat and glycogen without muscle loss or performance decline.
Weekly loss = 0.5–1.0% body weight maxAfter loading for 3–5 days, abrupt water reduction with sodium manipulation triggers diuresis. This phase accounts for 3–5% body weight loss in the final 3 days.
Water load: 8–10 L/day → Cut: taper to 0.5 L day beforePost weigh-in, consume 1.5 liters of fluid per kg of weight lost over 4–6 hours. Include sodium and carbohydrates to restore plasma volume before competition.
Rehydrate: 1.5 L per kg lost, with electrolytesUpdated: July 2026
Fighter at 77 kg targets 72 kg welterweight. Plan 3 kg gradual loss over 5 weeks plus 2 kg water cut in final 5 days before day-before weigh-in.
With no water cut allowed, fighter must walk within 69 kg limit year-round — calculator shows maximum 2 kg above class limit at training weight.
Fighter 4 kg over with 10 days remaining — calculator flags that only 2 kg gradual plus 2 kg water cut is safe; recommends moving up a division.
Making weight requires a structured plan spanning weeks of gradual fat loss and final days of water manipulation. Enter current weight, target weight, weigh-in timing, and body composition to generate a safe daily cutting timeline with nutrition and hydration targets.