What is Aamir Khan's diet? The secrets behind his dramatic body transformations

December 14, 2025 •

4 min read

Bollywood actor Aamir Khan has famously stated that diet accounts for 50% of any fitness journey. Uncover exactly what is Aamir Khan's diet and how he achieves his dramatic on-screen body transformations for roles like Dangal and Dhoom 3.

Quick Summary

Aamir Khan's diet relies on scientific principles like calorie deficits and balanced macros, adapting drastically for roles like Dangal and Dhoom 3, with an emphasis on discipline and nutrient timing.

Key Points

50/25/25 Formula: Aamir Khan attributes his fitness success to a formula of 50% diet, 25% exercise, and 25% rest.
Calorie Deficit Strategy: For weight loss, he consistently consumes fewer calories than he burns, a disciplined approach that avoids crash diets.
Flexible, Role-Specific Diets: His eating plan is highly adaptable, designed with expert input to either gain weight for Dangal or lose fat for Dhoom 3.
Veganism for Long-Term Health: Since 2015, he has followed a vegan diet, eliminating all animal products, including dairy, for health reasons.
Emphasis on Discipline and Balanced Meals: Khan prioritizes small, frequent meals rich in protein, complex carbs, and healthy fats, alongside ample hydration and sufficient rest.
Importance of Expert Guidance: He advises fans against attempting his intense diet and workout plans without first consulting a professional nutritionist.

The Core Principles of Aamir Khan's Diet

The 50/25/25 Fitness Philosophy

One of the most revealing insights into Aamir Khan's approach to fitness is his 50/25/25 principle, which he has publicly shared. According to this formula, 50% of any body transformation is attributed to diet, while exercise and rest each contribute 25%. This philosophy underscores his belief that proper nutrition is the single most important factor for achieving fitness goals, overshadowing even the most intense workout routines. It is the foundation for all his dramatic physical changes.

Calorie Deficit: The Engine for Weight Loss

For his weight-loss phases, such as his remarkable "fat to fit" journey for Dangal, Aamir Khan adheres to the scientifically proven method of a calorie deficit. This involves consuming fewer calories than the body burns, forcing the body to use stored fat for energy. He avoids extreme or crash dieting and instead opts for a sustainable, well-rounded approach. The specific caloric intake can vary based on the role and intensity of training, ranging from 1500 to 2500 kcal per day.

Balanced Macronutrients and Timing

Central to his diet is a meticulous balance of macronutrients: carbohydrates, proteins, and healthy fats. He ensures his meals are well-rounded and nutrient-rich, featuring a diverse range of foods to meet his body's needs. To maintain a stable metabolic rate and consistent energy levels, Khan eats multiple small, balanced meals throughout the day, typically six meals every 2-3 hours. Meal timing is also a consideration; for instance, he previously avoided carbohydrates after 8 PM during his fat-loss regimen.

Aamir Khan's Regular Diet Staples Include:

High Protein Sources: Lean chicken, fish, tofu, paneer, eggs, and protein shakes are staples for muscle repair and growth.
Complex Carbohydrates: Brown rice, oats, quinoa, and chapatis made from a mix of wheat, bajra, and jowar flours provide sustained energy.
Healthy Fats: Olive oil, almonds, and other nuts are used in moderation to support overall health.
Fruits and Vegetables: These are consumed regularly as snacks or alongside meals for vitamins and fiber.
Ample Hydration: He ensures a high water intake, often drinking lime water during workouts to stay hydrated and energized.

Case Study: The Dangal Diet Transformation

For his role as wrestler Mahavir Singh Phogat in Dangal, Aamir Khan underwent one of Bollywood's most talked-about transformations. Initially, he gained nearly 28 kilograms to portray the older, heavier version of the character, reaching 97 kg. In this weight-gain phase, his diet was less restrictive, though still guided to build mass rather than just fat.

Following the completion of the heavier scenes, he had a rigorous five-month deadline to shed the excess weight to portray the younger Phogat. His weight-loss diet was carefully managed by nutritionists, focusing on a calorie-controlled plan (around 1800-2500 calories per day, depending on intensity). This included a specific diet routine with controlled portions of lean protein, complex carbs, and vegetables. He successfully lost approximately 25 kg to achieve a lean, 9% body fat physique.

Case Study: The Dhoom 3 Physique Diet

Before Dangal, Aamir Khan famously built a super-lean, athletic body for Dhoom 3, requiring a completely different dietary strategy. For this role, the goal was not sheer weight loss but rather fat loss to achieve a shredded, muscular look. His nutritionist crafted a plan that was high in lean protein and regulated carbohydrates to fuel intense workouts while shedding fat.

A meal plan for this period included egg or tofu scrambles for breakfast, chicken or tofu for lunch, dal and chapatis for an afternoon snack, and grilled salmon or tofu with vegetables for dinner. This demonstrates his ability to adapt his nutrition plan drastically depending on the specific physical demands of a role.

The Shift to Veganism

In 2015, Aamir Khan made a significant and permanent change to his diet, becoming a vegan. The decision was influenced by a video his ex-wife Kiran Rao showed him, which linked diet to the prevention of several diseases. This transition meant eliminating all animal products, including meat, fish, eggs, and dairy. He now relies on plant-based protein sources such as lentils, chickpeas, and tofu to meet his nutritional needs. This shift represents a commitment to long-term health beyond just achieving temporary physique goals for films.

Dangal vs. Dhoom 3: A Comparison of Diet Strategies


Feature	Dangal Weight-Loss Diet	Dhoom 3 Fat-Loss Diet
Primary Goal	Shed 25 kg after gaining weight for the role.	Burn fat to achieve a lean, athletic physique.
Caloric Range	Oscillated between 1800-2500 calories, depending on activity.	Also based on a caloric deficit, tailored for leaner results.
Macronutrient Balance	Balanced carbs (50%), protein (30%), healthy fats (20%).	High in lean protein, with modulated carbohydrates.
Meal Frequency	8-10 smaller meals per day to boost metabolism.	Followed a consistent pattern of meals and snacks.
Protein Sources	During this period, included both vegetarian and temporary non-vegetarian sources like fish.	Included chicken, fish, eggs, and vegan alternatives like tofu.
Carb Sources	Whole grains like upma, roti from mixed flours, and brown rice.	Whole-grain toast, brown rice, oatmeal, and dal.

Conclusion: The Aamir Khan Diet Mindset

In summary, what is Aamir Khan's diet is not a single, unchanging plan, but a highly disciplined and adaptable nutritional strategy. His success lies in his ability to tailor his eating habits precisely to the requirements of a specific role, whether it's gaining weight for Dangal or getting lean for Dhoom 3. The core of his method involves a meticulous caloric management system, balanced macronutrients, and a deep understanding of the connection between diet, exercise, and rest. His more recent shift to a vegan lifestyle further highlights a long-term commitment to health. He consistently emphasizes that without the right diet, no amount of exercise can deliver the desired results. For anyone seeking to emulate his discipline, his strongest advice is to seek expert guidance, as every body is different.

Frequently Asked Questions

For Dangal, Aamir Khan initially gained weight on a less restrictive diet and then followed a strict calorie-deficit diet, managed by nutritionists, to lose approximately 25 kg. His diet for the 'fat to fit' transformation included controlled portions of lean protein, upma, papayas, and complex carbs from roti.

To achieve a lean, athletic physique for Dhoom 3, Aamir Khan followed a high-protein, modulated carbohydrate plan. His meals included things like egg or tofu scrambles, grilled chicken or tofu, dal, and grilled fish or tofu with vegetables.

Yes, Aamir Khan became a vegan in 2015 after being inspired by a video about the health benefits of a plant-based diet. He avoids all animal products, including meat, fish, eggs, and dairy.

Aamir Khan generally eats six small, portion-controlled meals throughout the day, every 2-3 hours. This approach helps to keep his metabolism active and energy levels stable.

According to Aamir Khan, the 50/25/25 rule highlights the importance of diet, exercise, and rest in a fitness journey, allocating 50% importance to diet, 25% to exercise, and 25% to adequate rest.

Aamir Khan believes that proper rest is just as crucial as diet and exercise, attributing 25% of his fitness results to it. He ensures he gets around eight hours of sleep to allow his body to recover and respond effectively.

Aamir Khan maintains a disciplined approach to his eating habits, tailoring his nutrition based on his current health and fitness goals. His core principles of balanced eating and mindful consumption remain central to his lifestyle.