Do MMA need more calories than this calculator suggests?
Often yes during peak training weeks. Treat the result as a starting point and add 10–15% on the heaviest training week if appetite, weight trend and performance all support it.
Macro Calculator for MMA and combat-sports athletes
Sport-driven macros are not the same as desk-driven macros. MMA burn more, recover more and need carbs in a way generic charts ignore. This page is the macro calculator tuned for MMA and combat-sports athletes: realistic calorie totals, a protein band that protects training adaptations, and enough carbs to refill glycogen between sessions.
Why carbs matter for MMA
Glycogen pays for high-quality training. For MMA and combat-sports athletes, carbs typically land at 4–7 g/kg in heavy training weeks — far above what sedentary recommendations suggest. Under-eating carbs is the most common avoidable mistake in this group; performance and recovery suffer long before fat-loss does.
Place the bigger carb meals around sessions. The total still dominates, but timing helps adherence and how training feels.
Protein and fat for MMA
Protein anchors at 1.8–2.2 g/kg — the upper end of the validated band, because turnover stays elevated after every hard session. Fat fills 25–30% of total calories; below 20% starts to compromise hormones and palatability over time.
For MMA and combat-sports athletes, do not let protein crowd out carbs. Both win when training is the priority.
How AJYX programs around training
Inside AJYX, macros shift with your week: more carbs on heavy days, lower volume on rest days, with protein steady throughout. MMA get a plan that respects schedule rather than averaging everything into a single static number.
Use this page as the standalone read. Move into the app once you want the macros to ride with your training week.
FAQ
Should MMA carb-load before events?
For sustained efforts over 90 minutes, yes — raise carbs to 8–10 g/kg in the 24–48 hours before. For shorter sessions the daily total is enough.
How do MMA adjust macros on rest days?
Hold protein steady. You can drop carbs by 50–100 g and add a bit of fat back if needed; keeping a single set of macros across the week also works fine if you prefer simplicity.