Aamir Khan once lost two kilos a week following one golden rule: 'I spent 5000 calories per day through....'

In a candid conversation, Aamir Khan spoke about an intense physical transformation that once saw him shedding nearly two kilograms every week. Reinventing his appearance for roles has long been a defining trait of the actor, widely known for his commitment to authenticity. The PK star has repeatedly demonstrated remarkable versatility, especially when it comes to altering his physique to suit diverse characters. However, this particular transformation proved especially demanding, even by his own exacting standards.

For his role in Dangal, Aamir had to undergo a dramatic two-phase physical shift. Initially, he intentionally gained significant weight to portray wrestler Mahavir Phogat in his older years, embracing a heavier, bulkier frame to reflect the character’s life accurately. Once that portion of filming was complete, he faced the daunting challenge of reversing the process entirely. He not only shed the extra weight but went even further to achieve a leaner, athletic build required for depicting the younger version of the same character.

The transformation was nothing short of extraordinary. The actor managed to lose approximately 25 kilograms within a relatively short span, a feat that demanded unwavering discipline and meticulous planning. Explaining his method, Aamir revealed that he relied on a traditional yet highly effective approach—carefully monitoring calorie intake and expenditure.


He broke it down in simple terms. The human body requires a certain number of calories daily to maintain its current weight. If the calories consumed match the calories burned, weight remains stable. Consuming more leads to weight gain, while eating fewer forces the body to tap into stored energy, resulting in weight loss. During this period, Aamir restricted his daily intake to around 1,500 calories, significantly below his body’s maintenance requirement.

At the same time, he followed an extremely rigorous fitness routine. His day would begin early with hours of trekking, building endurance and burning calories. This was followed by weight training and swimming sessions that further pushed his physical limits. Later in the day, he incorporated activities like cycling or tennis, ensuring his body remained in constant motion. Even his evenings were dedicated to long walks, extending his daily activity level.

Through this combination of controlled diet and relentless exercise, he created a substantial calorie deficit every day. This imbalance between intake and expenditure enabled rapid fat loss, allowing him to drop weight at a pace far quicker than usual. What typically takes several months was accomplished in just a few weeks, highlighting not only his determination but also the precision with which he approached the transformation.