How do I cut weight for a BJJ competition?

Weight cutting in BJJ is less extreme than in MMA because most tournaments have same-day weigh-ins, meaning you compete within hours of making weight. Extreme dehydration is dangerous and impairs performance significantly. The safest approach is gradual weight loss over four to eight weeks through caloric deficit and clean eating. Cut 300 to 500 calories per day from your maintenance intake, prioritizing protein to maintain muscle. Reduce sodium intake in the final week to minimize water retention. On the day before competition, eat normally but avoid heavy meals. On competition day, weigh in as early as possible and immediately begin rehydrating and eating easily digestible carbohydrates. For many practitioners, competing at their natural weight or one division above provides better performance than fighting depleted in a lower weight class. The strength and energy advantage of competing without cutting can outweigh the disadvantage of facing slightly larger opponents.