Required cut
5.7 kg
Enter current weight, contract weight, and days to weigh-in to see the required pace, risk level, weekly targets, and recovery checkpoints.
Use this to spot risky pacing before adjusting nutrition, training, and recovery with qualified support.
Plan status
Coach review
The pace or water-cut share is high. Rework the plan with a coach or nutrition professional.
Required cut
5.7 kg
Cut percent
7.5%
Weekly pace
0.52 kg
Daily deficit estimate
575 kcal/day
Gradual cut: 4.2 kg
Water-cut share: 1.5 kg
Quick examples
| Timing | Target weight | Remaining cut |
|---|---|---|
| D-0 | 76.0 kg | 5.7 kg |
| D-14 | 75.0 kg | 4.7 kg |
| D-28 | 73.9 kg | 3.6 kg |
| D-49 | 72.3 kg | 2.0 kg |
| D-56 | 70.3 kg | 0.0 kg |
After weigh-in, rebuild fluids, electrolytes, carbohydrates, and digestible meals gradually. A shorter recovery window makes large dehydration cuts more risky.
The planner separates gradual weight loss from acute water-cut weight so the risky part of the plan is visible. It flags aggressive dehydration, very short timelines, and large daily deficits.
That is not recommended. Dehydration can increase dizziness, confusion, heart strain, heat illness, and performance risk. Use qualified medical and coaching oversight.
No. Combat-sport cuts should account for training, recovery, sleep, nutrition, hydration, and weigh-in rules.
No. It is a planning checkpoint. Minors, pregnancy, heart or kidney conditions, fainting, chest pain, confusion, or severe symptoms require medical care.
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