How Do I Cut Weight for a BJJ Competition?

The Short Answer

A safe weight cut for BJJ is typically 3-5% of your body weight, done gradually over 1-2 weeks through diet manipulation, with minimal water cutting. Extreme cuts harm performance and are rarely worth it at amateur levels.

Should You Cut at All?

Maybe Don't Cut

At recreational levels, competing at your natural weight is often the best strategy:

• Less stress
• Better performance
• More enjoyable experience

When Cutting Makes Sense

• You're naturally between weight classes
• You've successfully cut before and know your body
• You have time to do it properly
• There's a significant size advantage at the lower class

How Much to Cut

Safe Range

• Beginners: 3-5 lbs maximum
• Experienced: 5-8 lbs typical
• Extreme (not recommended): 10+ lbs

The Performance Trade-Off

Every pound you cut potentially reduces your performance. A 10-lb cut might put you in a lighter division but leave you weak and sluggish.

The Timeline

4-6 Weeks Out

• Assess your weight
• Determine target weight class
• Begin gradual diet adjustments

2 Weeks Out

• Be within 5-8 lbs of competition weight
• Continue clean eating
• Start reducing sodium and carbs slightly

1 Week Out

• Be within 3-5 lbs of competition weight
• Manipulate water and sodium
• Reduce carb intake

24-48 Hours Out

• Final water cut if needed
• Avoid food close to weigh-in
• Prepare rehydration and refueling plan

Post Weigh-In

• Rehydrate immediately
• Eat familiar, easily digestible food
• Restore energy for competition

Safe Weight Cut Methods

Diet Manipulation

• Reduce overall caloric intake gradually
• Minimize carbs (they hold water)
• Reduce sodium (causes water retention)
• Cut out junk food and processed foods

Water Manipulation (Carefully)

• Increase water intake early in the week
• Gradually reduce water 24-48 hours before weigh-in
• This tricks your body into flushing water
• DON'T completely stop drinking

Sweating (Minimal)

• Light sauna or hot bath
• Avoid excessive sweating sessions
• This should be for fine-tuning, not major weight loss

What to Avoid

Extreme Dehydration

Severely cutting water is dangerous and tanks performance. You won't recover in time.

Diuretics and Laxatives

Dangerous, often ineffective, and potentially banned.

Crash Dieting

Drastically cutting calories the week before competition = low energy.

First-Time Extreme Cuts

If you've never cut weight, competition is not the time to experiment with aggressive cuts.

Rehydration Protocol

Immediately After Weigh-In

• Start sipping water or electrolyte drinks
• Don't chug - steady intake

First Hour

• Aim for 500ml-1L of fluid
• Include electrolytes (sodium, potassium)

Leading Up to Competition

• Continue hydrating steadily
• Monitor urine color (aim for light yellow)

Refueling After Weigh-In

Priority Foods

• Carbohydrates for energy (rice, bread, pasta)
• Some protein for stability
• Easy to digest foods

What to Avoid

• Heavy, fatty meals
• New foods you haven't tested
• Overeating (your stomach has shrunk)

Signs You've Cut Too Much

• Dizziness or lightheadedness
• Extreme fatigue
• Inability to focus
• Muscle cramps
• Dark urine despite drinking water

If you experience these, your cut was too aggressive. Learn from it for next time.

The Bigger Picture

At amateur levels, the weight class you compete in rarely matters as much as you think. Skill and conditioning beat slight size advantages almost every time.

If cutting weight is miserable and affecting your performance, consider competing at your natural weight. BJJ should be challenging, not torturous.

Professional competitors have specific reasons for extreme cuts. Recreational practitioners usually don't.