MMA Weight Cut Calculator

MMA cuts often combine a longer period of body-mass management with a short weigh-in recovery window. The useful inputs are your normal morning weight, target class, training load, event date, and the exact time from the scale to your bout.

• Use the calendar to separate camp planning from the final week.
• Keep calorie changes gradual enough to preserve training quality.
• Use progress trends instead of reacting to a single scale reading.

The Association of Boxing Commissions publishes Unified Rules for MMA, but the official weigh-in schedule, allowances, commission requirements, and promotion procedures still need to be confirmed for the specific event. The rule book is not a universal promise of a 24-hour recovery window.

Before entering a class, ask the promotion or commission about the scale, clothing allowance, weigh-in opening and closing time, and what happens after a missed weight. Put those details into the calculator's combat schedule.

A day-before weigh-in can create a longer recovery window than a same-day weigh-in, but neither schedule makes rapid dehydration harmless. The ISSN position stand emphasizes that the recovery window varies across combat sports, promotions, and events.

Same-day or short-window events should bias the plan toward arriving close to the required weight. Day-before events still benefit from a body-composition and nutrition plan that starts well before the last week.

Save the assumptions behind your plan: current weight, class, dates, and how training is going. Share the numbers with your coach or sports dietitian so a change in performance, sleep, hydration, or recovery can change the plan early.

Use the weigh-in timing guide to compare recovery windows before committing to a class.