Weight Cut Calculator
Plan a safe weight cut with phased diet, water loading, and water cut protocols. See daily targets and risk assessment.
How to Plan a Safe Weight Cut
A well-planned weight cut uses three phases: a gradual diet phase weeks out to reduce body fat and food volume, a water loading phase (typically 3 days) that trains the body to flush excess water, and a final water cut in the last 24 hours. Day-before weigh-ins allow more aggressive water cuts since you have a full day to rehydrate and refuel. Same-day weigh-ins demand conservative approaches because competing while dehydrated significantly impairs strength, endurance, and reaction time. Cuts above 8% of body weight carry serious health risks including kidney stress, impaired thermoregulation, and cognitive decline.
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