Explainer · Nutrition
How much to eat for BJJ performance, fat loss or muscle gain — without turning food into a full-time job.
The problem
People either ignore nutrition or overcomplicate it until they never do anything. One eats whatever's convenient and feels flat. Another tracks every gram for three days, gets annoyed and quits. Calories and macros aren't magic — they're tools. Understand them and you can stop guessing.
Key takeaway
Estimate your maintenance, choose a goal, set protein, set fats, fill the rest with carbs. Track for a few weeks if it helps, then adjust on bodyweight, performance and how you feel on the mats.
Calories
Eat more than you burn → weight tends up. Less → down. Similar → stays. Day to day it's noisy (water, sodium, carbs, stress), but over weeks, calories matter. You don't need to be obsessive — you need to be honest. The body gives feedback; use it.
The macros
| Bodyweight | Protein (~2 g/kg) | Easy way to hit it |
|---|---|---|
| 70 kg | ~140 g/day | 4–5 feedings of ~30 g |
| 80 kg | ~160 g/day | 4 feedings of ~40 g |
| 90 kg | ~180 g/day | 4–5 feedings of ~40 g |
The setup
TDEE is a starting estimate, not a commandment — the real test is what happens after 2–3 weeks.
Worked examples
How the maths works — examples, not prescriptions. Maintenance here is 2,800 kcal.
The 5 Pillars of BJJ Nutrition turns this into a no-tracking routine you can actually follow.
Do you have to track
Most people are terrible at estimating intake (human brains are bad food scales). Tracking 2–4 weeks teaches you a lot — but you don't have to do it forever.
The plate method
Every meal.
More around hard training.
Colour & fibre.
Plus fluids / electrolytes.
Especially pre- and post-training, plus fluids.
More calories, carbs, fluids and sodium.
Keep protein up; trim carbs if fat loss is the goal.
Small surplus, consistent meals.
Common mistakes
Train hard under-fuelled and the bill arrives. Poor recovery isn't a badge of honour.
If BJJ performance is suffering, look at carbs before mindset.
Common — fixing protein often improves the whole diet.
Nuts, oils, avocado and peanut butter aren't bad — just easy to overeat.
One day of scale movement means nothing. Use weekly averages and training trends.
Don't build your whole diet from protein powder, cereal and vibes. Eat actual food.
Are your calories right
The BJJ Strong approach
Protein. Carbs around hard training. A calorie target that matches the goal. Stop changing the plan every three days. And stop confusing "simple" with "ineffective." Calories set the direction, macros support the training, consistency gets the result.
FAQ
Start with your TDEE, choose a goal, set protein, set fats, fill the rest with carbs, track for a few weeks if needed, and adjust on bodyweight, performance and recovery. You don't need perfect — just consistent enough that your body knows the plan.