How many calories for a powerlifter?

This depends on your weight, activity level, and goal. An 183 lb powerlifter may have a maintenance around 2900-3100 kcal. When building strength, add 300-500 kcal. Pre-competition, you might reduce to make your weight class.

Should powerlifters gain weight?

Not necessarily. If you're near the top of your weight class, gaining weight would move you to a higher class with potentially a less favorable strength-to-weight ratio. Evaluate if strength gains justify the class change.

What to eat before a powerlifting competition?

48-72h before: reduce fiber for comfort. The day before: familiar, digestible meals, well hydrated. Competition day: light breakfast 3-4h before, carb snack between attempts. Avoid any new foods on competition day.

Are supplements important in powerlifting?

Creatine is the most beneficial supplement for strength: 5g/day. Pre-workout caffeine can improve performance. Protein powder makes hitting targets easier. Everything else is secondary if nutrition is solid.

Powerlifting Nutrition: Strength Diet Guide

Calorie calculation examples by profile

Female powerlifter -138lbs, 28 years old

Maintenance calories 2200 kcal

Target (with surplus) 2500 kcal

Deficit: -300 kcal/day

Female powerlifter -158lbs, 28 years old

Maintenance calories 2400 kcal

Target (with surplus) 2750 kcal

Deficit: -350 kcal/day

Male powerlifter -183lbs, 28 years old

Maintenance calories 2900 kcal

Target (with surplus) 3300 kcal

Deficit: -400 kcal/day

Male powerlifter -231lbs, 28 years old

Maintenance calories 3400 kcal

Target (with surplus) 3900 kcal

Deficit: -500 kcal/day

Specifics of powerlifting nutrition

Powerlifting is a strength sport where performance is directly tied to the strength-to-bodyweight ratio. Nutrition must support intensive training, recovery, and sometimes maintaining a weight class. It's a delicate balance between gaining enough muscle without exceeding your weight class too much.

High caloric needs

Powerlifters generally have high caloric needs due to their muscle mass and training intensity. A surplus of 300-500 kcal during strength-building phases is common. However, those who need to stay in a weight class may operate close to maintenance or in a slight pre-competition deficit.

Protein for maximum strength

Powerlifters benefit from high protein intake: 1.8-2.4g per kg of body weight. Heavy loads create significant muscle damage requiring plenty of protein for repair. Spread intake across 4-5 meals with 40-50g of protein each.

Nutrition periodization

Powerlifting nutrition should follow training periodization. During accumulation: calorie surplus to support volume. During intensification: maintenance for performance. Pre-competition: weight management for category if needed. Post-competition: recovery and rebuilding.

Important

Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.

Nutrition Guide for Powerlifting

Powerlifting demands a specific nutritional approach to maximize strength while managing competition weight. This guide explains how to adapt your diet to this strength sport.

Powerlifting Specifics

Unlike aesthetic bodybuilding, powerlifting aims for:

Maximum strength on 3 lifts (squat, bench, deadlift)
Optimal strength-to-weight ratio for your class
Recovery from heavy loads
Peak performance on competition day

Nutritional Structure by Period

Offseason:

Goal: Build mass and strength
Calories: Maintenance + 300-500 kcal
Protein: 2-2.4g/kg

Preparation period:

Goal: Maintain strength while managing weight
Calories: Maintenance or slight deficit if needed
Protein: 2.2-2.4g/kg (higher in deficit)

Competition week:

Goal: Make weight and perform
Calories: Variable based on weight manipulation
Focus: Hydration and glycogen

Sample Day for an 183 lb Powerlifter

Breakfast: 4 whole eggs, 100g oats, 1 banana, 30g peanut butter (900 kcal, 45g protein) Lunch: 250g ground beef, 250g rice, vegetables, olive oil (1000 kcal, 60g protein) Pre-training snack: 200g cottage cheese, 50g muesli (300 kcal, 25g protein) Post-training: 40g whey shake, 2 bananas, 30g honey (500 kcal, 45g protein) Dinner: 200g salmon, 200g sweet potato, asparagus (650 kcal, 50g protein)

Total: ~3350 kcal, ~225g protein

Competition Weight Management

Options to make weight class:

24h water cut: Temporary water loss (max 3-4% of weight)
Progressive diet: Moderate deficit over several weeks
Class change: If too far from current weight

Mistakes to Avoid

Cutting too much weight: Affects performance on competition day
Not enough protein: Recovery compromised
Neglecting carbs: Insufficient energy for heavy loads
Inconsistent eating: Consistency is key for progress

Why Voical Can Help You

In powerlifting, precise tracking lets you maintain your weight class while maximizing strength. Voical helps you track your macros, adjust for training periods, and prepare your competition nutrition optimally.

Nutrition for Powerlifting