The Extreme Calorie Intake of a Strongman
To maintain his colossal 6'9" frame and competitive weight, Hafthor Bjornsson, known for his strongman feats and role as 'The Mountain', had to adopt a diet that seems astronomical to the average person. During his peak strongman training, his daily calorie count would often soar to 10,000 or even 12,000 calories per day. This was not just a matter of eating large portions, but a carefully structured, high-volume diet designed to support intense training and recovery.
Staple Foods of a Strongman Diet
- Red Meat: A primary source of protein and iron, essential for muscle growth and recovery. Bjornsson would eat flank steak and ribeye steak multiple times per day.
- White Rice: A dense source of easily digestible carbohydrates to provide sustained energy for workouts without causing bloating.
- Eggs and Dairy: Breakfasts included dozens of eggs and Icelandic Skyr, a high-protein dairy product, to kick-start his day.
- Potatoes and Vegetables: Sweet and white potatoes supplied complex carbohydrates, while leafy greens like spinach and zucchini provided crucial micronutrients.
- Berries and Nuts: Berries offered antioxidants and some carbs, while nuts added healthy fats and extra calories.
This diet was a job in itself, requiring consistent, almost non-stop eating every two to three hours. Bjornsson treated mealtime as work, eating quickly to consume the necessary volume. The sheer quantity of food meant constant meal prepping and strategic eating throughout the day and even in the middle of the night.
The Shift to a Boxer's Physique
When Bjornsson transitioned from strongman to boxing, his nutritional needs changed dramatically. Instead of prioritizing sheer mass, the goal became leaning out while retaining functional strength and improving cardiovascular endurance. This meant a drastic reduction in his daily caloric intake, dropping to around 3,500 to 4,000 calories per day.
His diet became significantly cleaner and more precise. Fatty meats like ribeye were swapped for leaner options like flank steak, cod, and salmon. While rice remained a staple, the overall volume was reduced. The focus shifted to nutrient-dense foods to fuel agility and recovery from cardio-intensive workouts, rather than heavy lifting.
Thor Bjornsson's Diet: Strongman vs. Boxing
| Feature | Strongman Diet (Peak) | Boxing Diet (Transition) |
|---|---|---|
| Daily Calories | 8,000 - 12,000+ | 3,500 - 4,000 |
| Primary Goal | Maximize mass and explosive strength | Lean out, improve conditioning, and retain functional strength |
| Protein Sources | Fatty cuts of beef (ribeye, flank), eggs, dairy | Leaner meats (flank, tenderloin), cod, salmon, chicken |
| Carbohydrate Sources | Large volumes of white rice, potatoes, oats, juices | Controlled portions of white rice, potatoes, oats, berries |
| Meal Frequency | Up to 8 meals, including late-night eating | 5 consistently portioned meals per day |
| Cheat Meals | Occasional indulgence, such as pizza or burgers | Strategic and less frequent, or healthier versions of treats |
Strongman Comeback: A Hybrid Approach
Following his boxing career, Bjornsson returned to strongman and powerlifting with a more balanced approach. For the 2024 Arnold Strongman Classic, his daily intake was around 8,000 calories, a step down from his earlier peak but still immense. This shows a more mature understanding of his body's needs, combining the high protein and carb requirements of a strongman with the leaner diet habits he developed for boxing. The diet, refined by working with nutrition coach Stan Efferding, prioritizes nutrient-dense, digestible foods to fuel training and recovery efficiently.
Conclusion: A Constantly Evolving Nutritional Plan
How much Thor Bjornsson eats is a question with a dynamic answer that changes depending on his athletic pursuits. His diet is not a static plan but a meticulously engineered system of caloric intake designed to support his goals, whether they involve moving massive amounts of weight or becoming a leaner, more agile fighter. His journey from an all-out 10,000+ calorie diet to a cleaner, more controlled 4,000-calorie plan, and his subsequent strategic bulking, offers a masterclass in how an athlete's nutritional strategy must evolve with their body and discipline. For anyone looking to understand the mechanics of elite athletic nutrition, Bjornsson's dietary evolution provides a fascinating case study. For more insight on athletic diets and nutritional science, you can explore resources like the BarBend website for articles on strongman and bodybuilding nutrition.
