From 97 Kg to 9.6% body fat: Aamir Khan’s incredible Dangal weight loss journey and how he did it

Aamir Khan, often hailed as Bollywood’s perfectionist, is known for pushing boundaries to fully immerse himself in his roles. From Ghajini to Dangal, he has consistently amazed fans with his dedication—especially when it comes to his physical transformations.

For his 2016 blockbuster Dangal, Aamir underwent one of the most remarkable body transformations in Indian cinema. At 60 years old, the actor both gained and lost approximately 25 kg to convincingly portray Indian wrestling legend Mahavir Singh Phogat across different life stages.

To accurately reflect the character's transition from a fit wrestler to an ageing father, Aamir requested director Nitesh Tiwari to film the latter part first. This strategy allowed him to shed the weight gradually as the shoot progressed. Instead of opting for a bodysuit to appear heavier, Aamir chose to gain weight naturally, believing that it would better serve the role.


"Putting on the weight was fun. I could eat whatever I wanted and had a ball," he admitted. "But it was most uncomfortable, even my wrestling training was affected. I was carrying so much weight that I couldn't move faster. Your breathing changes when you put on weight, your body language changes, the way you walk, the way you sit... everything changes."

At his heaviest, Aamir weighed close to 97 kg with 38% body fat. Eventually, he reduced his weight by nearly 25 kg and brought his body fat percentage down to an impressive 9.6%. Though the transformation was grueling, Aamir admitted to experiencing self-doubt in the beginning:

"I had negative thoughts about not being able to achieve my weight loss goals... but I didn't let them pull me down. I took it one day at a time and not think about the result."

His fitness journey included a strict calorie-deficit diet and an intense mix of strength training, cardio, and functional workouts. He often emphasized the critical role nutrition plays in body transformation:

"Diet is number one," he said. "If your diet isn't right, you will not see results - no matter how much you exercise."

According to his trainers, Aamir occasionally asked to skip workouts when things got tough. While they listened, they never lowered the weight or made the sessions easier—pushing him beyond his limits.

Director Nitesh Tiwari acknowledged Aamir’s unwavering commitment, and by the end of the shoot, the actor himself was pleased with what he had achieved.

"Once you start, you slowly see your body transform," said Aamir Khan.

His journey is a powerful testament to staying consistent even when motivation wanes. Aamir Khan’s transformation in Dangal is a shining example that while motivation may come and go, discipline and consistency are what truly lead to success.

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