How much protein do fighters need?
Most combat-sport athletes perform well with 1.6ÔÇô2.2 g/kg body weight, higher during a deficit to preserve muscle.
Falcon Fight Tools
Macro Calculator
Split daily calories into protein, carbohydrate, and fat targets for fight camps.
Active
Calculator
Enter your values to generate an instant result.
Protein (g): 150
Fat (g): 72
Carbs (g): 338
Use case
Why this tool matters
Use this when training or event logistics need a fast, visible utility that can support the wider operation.
Mini walkthrough
- 01Start with your TDEE or calorie target.
- 02Set a protein target of 1.6ÔÇô2.2 g per kg body weight.
- 03Split the remaining energy between carbohydrates and fats based on training style.
How to use
Start with your TDEE or calorie target.
Set a protein target of 1.6ÔÇô2.2 g per kg body weight.
Split the remaining energy between carbohydrates and fats based on training style.
Training examples
High-protein cut diet for fight week
Performance-focused macro split for sparring camps
Media and preview
Screenshots
Responsive timer surfaces designed for phone, tablet, and large event displays.
Video walkthrough
See this tool in action during a real training session or event day setup.
FAQ
Should carbs be high or low?
Keep carbs meaningful during heavy training. Low-carb approaches can work in lighter phases but may hurt performance in hard sparring or conditioning blocks.
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