Hafthor Björnsson’s 8000-Calorie Diet

Strongman nutrition has always stood apart in the world of strength sports. Unlike bodybuilding or weightlifting, where precision and moderation often dominate meal planning, strongmen push their diets to extremes to maintain size, power, and recovery. For example, Hafthor Björnsson, the 2018 World’s Strongest Man and current deadlift record holder, fuels his training with Björnsson’s 8000-Calorie Diet, which represents this philosophy better than anyone. Indeed, his eating habits remain as legendary as his feats of strength.

Recently, Björnsson invited sports scientist Dr. Mike Israetel to review his daily food intake. Together, they broke down how the Icelander structures his meals, balances performance with recovery, and still manages to eat like a champion while training for another attempt at the deadlift world record. The insight revealed not just what he eats, but how he thinks about fueling his body at this stage of his career.

Björnsson has transitioned from his peak strongman days, where he routinely consumed 10,000 calories daily, to a more measured approach of about 8,000 calories per day. Despite the reduction, his plan remains massive compared to the average athlete’s diet, packing in around 400 grams of protein. “I used to eat 10,000 calories daily. When I was younger, I was more active and needed more calories,” Björnsson said. “Now, I am old, lazy, and eat only 8,000.”

Even with this slightly leaner approach, Björnsson continues to refine the art of eating for extreme strength. His current diet not only fuels training but also prepares him for the biggest stage of the year: the 2025 World Deadlift Championships in Las Vegas, NV, on September 6, 2025, where he hopes to push the boundaries of human performance once again.

Hafthor Björnsson’s 8000-Calorie Meal Plan Diet

Meal	Main Foods	Calories	Focus
1	Potatoes, rice, 4 eggs, berries, OJ, yogurt + olive oil, oats, colostrum	~1,640	Balanced carbs, protein, and fats
2	Rice, milk, vegetables, avocado, beef tenderloin	~1,390	Protein + liquid calories
3	Rice, ribeye steak, OJ, yogurt + olive oil	~1,350	Higher fat, calorie-dense
4	Same as meal 2	~1,390	Simplifies intake
5	Same as meal 3	~1,350	Fuels evening recovery
Total	—	~8,120	~400g protein, steady carbs/fats

Meal One

Contents

300g mixed potatoes & sweet potatoes
100g rice
Four large eggs
100g strawberries
100g blueberries
245ml orange juice
200g Greek yogurt with two scoops olive oil
30g oats
One scoop colostrum

Meal one totals about 1,640 calories, earning Dr. Israetel’s approval as a bodybuilding-style foundation. Eggs deliver complete protein, while sweet potatoes and rice act as clean carb sources with minimal fat. Strawberries add fiber and heart health benefits.

The meal balances macronutrients well, offering protein, slow-digesting carbs, and nutrient-dense fruit. The yogurt-olive oil pairing provides a calorie-dense but compact addition, keeping the volume reasonable for Björnsson’s needs. Oats further support steady energy release.

Björnsson also uses this meal as a lever for training performance. When he feels sluggish, he reduces olive oil or another calorie-dense topping. This allows for quick adjustments without overhauling the base of his diet.

Meal Two

Contents

300g rice
1 liter milk
100g mixed vegetables
Half an avocado
150g beef tenderloin

Meal two delivers around 1,390 calories. Steak anchors the plate with protein and fat, while vegetables provide digestion support. The avocado contributes healthy fats and micronutrients.

Milk significantly increases calories in liquid form, making the plan more practical. For strongmen, drinking calories reduces the physical strain of chewing through massive amounts of food. Dr. Israetel highlighted this as one of the smartest parts of the diet.

This second meal shows the balance of sustainability and density. The mix of carbs, fats, and protein provides Björnsson with long-lasting energy and steady fuel between training sessions.

Meal Three

Contents

300g rice
200g ribeye steak
245ml orange juice
200g Greek yogurt with two scoops olive oil

At about 1,350 calories, meal three continues the theme of calorie-dense but efficient eating. Ribeye steak adds more fat than tenderloin, upping overall energy intake. The rice and juice deliver carbs for immediate and sustained fuel.

Greek yogurt with olive oil once again boosts both protein and caloric density. This combination allows Björnsson to meet high calorie requirements without excessive food volume. It’s a strategy often overlooked in strongman diets.

By this point in the day, Björnsson has already passed 4,000 calories — halfway to his target. This steady build ensures his digestion keeps pace, avoiding the discomfort of late-night calorie “catch-up.”

Meals Four & Five

Meals four and five repeat meals two and three. This repetition simplifies planning and reduces the mental fatigue of constant variety. For Björnsson, consistency matters more than novelty.

Repeating proven meals ensures calorie intake is predictable and training-focused. His body adapts to the routine, and adjustments can be made by slightly increasing or reducing rice, meat, or olive oil portions.

This structured plan supports his build-up toward the 2025 World Deadlift Championships on Sept. 6, 2025, in Las Vegas, NV, where he intends to attempt another deadlift world record. Each meal directly fuels recovery, size, and explosive strength.

Hafthor Björnsson’s 8,000-calorie, 400-gram protein diet reflects both experience and efficiency. The five-meal structure provides balance, recovery, and training support without overwhelming digestion. With a mix of rice, potatoes, beef, yogurt, and calorie-dense fats, the plan gives him everything required to stay strong at the elite level.

While no longer consuming the 10,000 calories of his prime, Björnsson’s approach shows that precision and consistency matter more than extremes. As he heads into the 2025 World Deadlift Championships, this diet stands as the foundation of his quest to push the boundaries of human strength again.

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References

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Overview

Hafthor Björnsson’s 8000-calorie, 400-gram protein diet reflects both experience and efficiency. The five-meal structure provides balance, recovery, and training support without overwhelming digestion. With a mix of rice, potatoes, beef, yogurt, and calorie-dense fats, the plan gives him everything required to stay strong at the elite level.

Featured Image – Fueling the Future Deadlift World Record: Hafthor Björnsson’s 8000-Calorie Diet – Credit: @thorbjornsson (Instagram)