MMA · Fight camp prep
MMA weight cut protocol
Structured, week-by-week weight management for MMA fighters. Enter your current weight, target division, and fight date — Maken builds a cut plan that works with your fight camp, not against it.
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How to cut weight for MMA
01
Plan around your fight camp
A weight cut should align with your camp phases, not work against them. Start the deficit in the early conditioning phase when training volume is high but intensity is moderate. Taper the deficit as sparring ramps up — hard sparring on a deep calorie cut degrades reaction time and increases injury risk.
02
Protect sparring performance
MMA sparring taxes every energy system simultaneously. Aggressive calorie restriction impairs chin durability, reaction speed, and the ability to absorb shots safely. Keep deficits under 400 kcal/day during heavy sparring weeks and prioritise carbohydrate timing around sessions.
03
Use the 24-hour weigh-in window
Most professional MMA promotions weigh fighters the day before the bout. This gives you a full 24-hour rehydration window — significantly more than same-day weigh-in sports. A controlled water cut of 2–3% bodyweight is recoverable in this window when paired with an electrolyte-focused rehydration protocol.
04
Rehydrate aggressively after weigh-in
With 24 hours to recover: target 1–1.5 litres per hour of electrolyte solution for the first 4 hours, then switch to normal fluid intake with high-carb meals. Aim to recover 80% of water-cut weight by fight morning. Avoid heavy or unfamiliar foods — stick to your camp nutrition.
05
Know when to move up a division
If your walk-around weight is more than 12% above your target division, the cut will compromise your camp. Moving up a division and fighting at a more natural weight often produces better results than arriving depleted. Maken flags cuts that exceed safe thresholds.
06
Account for the weight-class allowance
Most promotions allow a 1-pound (0.45 kg) allowance for non-title fights. Factor this into your target — cutting to exactly the limit with no margin increases stress and the risk of missing weight. Aim for 0.5 kg under the limit on weigh-in morning.
Frequently asked questions
How much weight can I safely cut in 8 weeks for MMA?
Over an 8-week fight camp, most MMA fighters can safely lose 4-6 kg of body mass through controlled dieting at 0.5-0.75 kg per week, plus an additional 2-3% of body weight through water manipulation in the final 48 hours. Going beyond this rate impairs chin durability, reaction speed, and cardio — all critical in a sport where you can be hit. If you need to drop more than 7 kg, either extend your camp or move up a division.
Should I move up a weight class in MMA?
If your walk-around weight is more than 12% above your target division, the cut will compromise your fight camp. MMA demands peak performance across striking, grappling, and cardio simultaneously — arriving depleted degrades all three. Many fighters who move up a division report better performance, faster recovery between rounds, and more durable chins.
What should I eat during fight week in MMA?
During fight week, shift to low-residue, low-sodium meals: white rice, lean chicken or fish, eggs, and steamed vegetables. Maintain moderate carbs early in the week to fuel light technical sessions. In the final 48 hours, taper carbs and sodium to accelerate water depletion. After weigh-in, prioritize high-glycemic carbohydrates and electrolyte drinks. Eat familiar foods only — fight week is not the time to try anything new.
How do I rehydrate after an MMA weigh-in?
With a full 24-hour window before the bout, start with 500-750 ml of oral rehydration solution immediately after weigh-in. Continue at 500 ml per hour for the next 4-6 hours, alternating electrolyte drinks with light carb-rich meals. Avoid large boluses of plain water — they dilute blood sodium and trigger excess urination. By fight morning, you should have recovered 80% of your water-cut weight. Stop heavy fluid intake 2-3 hours before walkout time.
Safety limits
Maken will not generate a cut plan if the required cut exceeds 5% of your body weight in fewer than 14 days. Cuts beyond this threshold carry serious health risks — particularly in MMA where you need to absorb strikes. If your situation falls outside these limits, the tool will suggest a safer division.
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