Olivier Richters' Extreme Daily Calorie Intake
Olivier Richters' caloric consumption is a significant part of what allows him to maintain his 7'2" frame and incredible muscle mass. The exact number fluctuates, but reports consistently place his intake between 5,000 and 7,000 calories per day, depending on his activity level and fitness objectives. When preparing for physically demanding roles, such as playing the villain in the series Reacher, his daily calories ramped up to the higher end of that spectrum, often hitting 7,000 calories alongside 500 grams of protein.
The 'Dutch Giant's' Strategic Meal Plan
To consume such a massive volume of food, Richters follows a disciplined eating schedule. He typically divides his daily intake across seven meals, eating every two and a half to three hours. This frequent feeding schedule is crucial for providing a steady stream of nutrients to his muscles, supporting recovery, and preventing muscle catabolism. The specific foods he consumes are deliberately chosen for their high protein content and energy density.
Key components of his diet include:
- Eggs: A breakfast staple, often consuming eight eggs in his first meal.
- Oats: A primary source of carbohydrates and calories, mixed into shakes for rapid consumption.
- Meat: Including chicken, beef, and salmon, which provide high-quality protein.
- Greek Yogurt/Quark: A significant protein source, especially before bed and during the night.
- Protein Shakes: Richters uses shakes, often made with his company's products, to quickly intake calories and protein, which is especially useful when busy on a film set.
Comparison: Richters' Diet During Different Phases
Richters' daily calorie count is not a static number; it is carefully adjusted to meet different physical demands, a testament to the fact that even for the world's tallest bodybuilder, calories in versus calories out matters. He has publicly discussed the difference between his maintenance diet and his dieting phase.
| Aspect | Maintenance / Bulking Phase (approx. 6,500-7,000 calories) | Weight Loss / Filming Phase (approx. 5,000 calories) |
|---|---|---|
| Goal | Maintain current weight (around 352 lbs) and support intense training. | Shedding pounds for specific roles, like his boxer role. |
| Dietary Focus | High volume, high protein, and high-calorie foods spread across seven meals. | Calorie reduction, with a focus on nutrient-dense, high-protein foods like salmon and oat shakes for efficiency. |
| Training Volume | Often involves five hours a day, including intense stunt and weight training. | Reduced calorie intake supports less intense, but still rigorous, training sessions. |
| Protein Intake | Approximately 500 grams of protein daily. | Minimum of 300 grams of protein daily to preserve muscle mass. |
| Meal Frequency | Seven meals, spaced every 2.5 to 3 hours. | Frequent meals still utilized to ensure a steady nutrient supply and manage hunger. |
The Challenge of Consuming Enough Calories
For most people, consuming 5,000 or more calories might sound like a dream, but for Richters, it is a demanding full-time job. He has spoken about the difficulty of constantly eating to meet his body's needs. On set, where time is limited, he relies heavily on dense, quick-to-consume food sources like his high-calorie oat protein shakes.
It is also a continuous effort that requires meticulous planning and preparation, a process that is made easier through his own meal prep company, Muscle Meat, which he co-founded. This strategic approach to nutrition highlights the immense discipline and organization required to manage a diet of this scale.
Conclusion: The Dietary Engine of a Giant
To answer how many calories does Olivier Richters eat a day, the reality is that it's a moving target, but it's always an extremely high number. During peak performance periods, like preparing for a significant role in Reacher, his diet can escalate to 7,000 calories. Even during a 'cutting' phase, his calorie count remains around 5,000—a figure far beyond the average person's daily needs. This incredible caloric intake is not about gluttony but rather a carefully calculated and disciplined strategy to fuel a body that operates on a different scale entirely. Richters' diet is a testament to the nutritional demands of a world-class physique, requiring constant effort and strategic planning to maintain. The 'Dutch Giant's' regimen showcases that achieving and maintaining such a physique is a relentless, around-the-clock commitment to both training and nutrition.
Can a regular person follow Olivier Richters' diet? No. For most individuals, attempting to consume such a high number of calories, especially with Richters' specific macronutrient profile, would be dangerous and lead to excessive weight and fat gain. This diet is tailored for an individual with an extremely large frame, high muscle mass, and a rigorous training schedule that burns immense amounts of energy.
The Role of Supplements in Richters' Diet
In addition to whole foods, Richters incorporates supplements to help meet his very high protein and calorie needs. A key example is the protein milk he developed with Muscle Meat, which delivers 75 grams of protein per liter and is consumed during his intense training sessions. Shakes made with whey protein and ultrafine oats also serve as a quick way to consume calories and protein, particularly when he is on set. Supplements complement, but do not replace, the significant quantities of real food in his meal plan.
Does he eat the same meals every day?
Richters' diet consists of regular staples like eggs, oats, meat, and yogurt, but he also uses meal prep services, like his own company Muscle Meat, to provide variety. For example, he mentions eating ready-made dishes like pasta bolognese or risotto with spinach for his mid-day meals. This suggests a consistent rotation of high-protein, energy-dense meals to prevent palate fatigue while adhering to his macros. For more information, read his interview with Men's Health.
How does he afford his massive grocery bill?
As a successful actor, bodybuilder, and entrepreneur, Richters has the financial resources to support his diet. He is also the co-founder of Muscle Meat, a meal prep company in Europe, which may provide a convenient and cost-effective way to source the quality and quantity of food he requires. For a person of his status, the food budget is a necessary investment in his career and health, not a standard grocery expense.
Richters' Health Condition and Diet
Richters was born with a condition called pectus excavatum, which affects the ribcage and can put pressure on the heart and lungs. While his surgery as a youth corrected this, his health journey and drive to gain muscle from being underweight have shaped his nutritional approach. His disciplined diet and intense training are fundamental to maintaining his health and physique, proving that his eating habits are driven by more than just professional goals.
The Psychology of Eating This Much
Richters has stated that eating is more challenging than training, emphasizing the mental discipline required to consistently consume such a high volume of food. It is not always about hunger but about adhering to a strict schedule to ensure his body has the fuel it needs. He has described the necessity of eating quickly and efficiently while on set, turning eating into a task rather than a leisurely activity.
Can someone gain muscle like Richters with a high-calorie diet?
While a calorie surplus is necessary for muscle growth, replicating Richters' diet will not automatically lead to the same results. His height, genetics, and extensive, disciplined training regimen are all major factors. Simply eating 7,000 calories without the corresponding training volume would likely result in fat gain, not muscle growth. His dietary plan is custom-built for his unique body and goals.
