JUMP TO:\u00a0<\/p>\n
In a letter written for the Players’ Tribune<\/a>\u00a0before his Pittsburgh retirement ceremony, future NFL Hall-of- FamerAaron Donald put it best:<\/p>\n “Are you going to stay off the dang Wendy\u2019s double cheeseburgers??? Man, I know they\u2019re good as hell. Those little square patties. That late \u201990s Wendy\u2019s. That Dave Thomas Wendy\u2019s. Oh my gosh. I know they\u2019re good, but come on, bro. You\u2019re eating yourself out of the league before you\u2019re even in the fourth grade!!! The Wendy\u2019s got you wearing your T-shirt in the public pool, man. They\u2019re trying to move you up in age groups in Pop Warner \u2014 not because you\u2019re dominating, but because you just be falling on people and hurting them.\u00a0<\/p>\n Believe it or not, in the future they\u2019re going to call you an animal. One of the hardest workers in football. You\u2019re gonna go so hard in college that they\u2019re going to hold you back from practice. From practice.”<\/p>\n Donald is one of the best defensive tackles to ever play in the NFL, but his dominance wasn’t built on genetics and brute strength alone; it was engineered through a precise, almost unbelievable dietary regimen designed to fuel a human engine operating at 5,000 calories a day.<\/p>\n While most NFL players rely on high-protein, low-carb formulas, Donald \u2014 a 280-pound defensive terror with 10% body fat \u2014 defied the norm. His philosophy, crafted by his team’s dietitians and personal chef, leaned heavily into a surprising ratio: 50% carbohydrates and 30% fats, making his high-volume meals extremely important to his NFL routine.<\/p>\n Here’s what to know about Donald’s diet, which allowed him to be an animal, hard worker and NFL legend.<\/p>\n MORE:\u00a0Did Aaron Donald retire? Revisiting Rams star’s decision to leave NFL at age 32<\/a><\/p>\n Aaron Donald body fat percentage<\/p>\n Aaron Donald maintained a body composition throughout his career that was unheard of for an elite defensive lineman. While typical defensive tackles hover around 18\u201325% body fat, Donald consistently played at a shredded 10\u201311%. During some offseasons and mini-camps, he even reported dipping below the 10% threshold. This exceptionally low percentage, combined with his high playing weight (around 280 pounds), meant his mass was lean muscle, giving him an unparalleled combination of explosiveness and endurance on the field.<\/p>\n Loved the Aaron Donald diet column.<\/p>\n 5,000 calories at his workout peak. 245g of protein, 616g of carbs, 164g of fat. https:\/\/t.co\/iJyJw75Hu0<\/a> pic.twitter.com\/Q8cm4I6YLm<\/a><\/p>\n \u2014 Hayden Winks (@HaydenWinks) March 15, 2024<\/a><\/p>\n Donald’s body fat percentage, wasn’t just a physical statistic; it was the biological metric that defined his nutritional strategy and dictated his daily meals.<\/p>\n MORE:\u00a0The story behind Puka Nacua’s Samoan nickname<\/a><\/p>\n Aaron Donald height and weight<\/p>\n Aaron Donald was consistently listed during his NFL career as 6-feet-1, with an official playing weight of 280 pounds.<\/p>\n This height made him relatively undersized for an elite defensive tackle, a position dominated by players often reaching 6-foot-4 or taller.\u00a0<\/p>\n Friendly reminder that @AaronDonald97<\/a> is 280 lbs \ud83d\ude33<\/p>\n (via @RamsNFL<\/a>) pic.twitter.com\/qi4seoNPk1<\/a><\/p>\n \u2014 ESPN (@espn) June 4, 2019<\/a><\/p>\n His diet is ultimately the story of how he managed to maintain this massive, explosive, yet remarkably lean frame to become one of the most disruptive forces in modern football.<\/p>\n MORE:\u00a0What to know about Matthew Stafford’s net worth<\/a><\/p>\n Aaron Donald diet details<\/p>\n According to Generation Iron<\/a>, Aaron Donald “follows a strict diet plan that fuels his intense workouts and helps him recover quickly. His daily caloric intake is approximately 5,000 calories, with a macronutrient breakdown of 50% carbohydrates, 30% fats, and 20% protein.”<\/p>\n The plan was laid out by Generation Iron.<\/p>\n Breakfast2 protein smoothies with spinach and kale5 cups of milkMorning Snack2 protein smoothies5 cups of milkLunch25 ounces of grilled salmon or lean fish8 cups of rice5 cups of popcorn5 cups of milkAfternoon Snack2 protein smoothies5 cups of popcorn5 cups of milkDinner30 ounces of lean fish7 cups of rice5 cups of popcorn5 cups of milkLate-Night Snack2 protein smoothies5 cups of popcorn5 cups of milk<\/p>\n Donald also includes daily supplements in his routine, including whey protein, multivitamins, vitamin D and vitamin B12.<\/p>\n Unlike the typical high-protein NFL diet, Donald’s approach leaned heavily on carbohydrates and healthy fats to fuel his relentless activity and recovery. This strategy ensured he had massive reserves of muscle glycogen (from carbs) for explosive, sustained energy, while the higher fat content (from sources like avocado and fish) supported hormone health and joint recovery from his brutal training regimen.\u00a0<\/p>\n MORE:\u00a0Meet Puka Nacua’s family tree, from football brothers to All-Pro cousin Penei Sewell<\/a><\/p>\n At the 2014 NFL Combine, Donald bench-pressed 225 pounds 35 times, a number that placed him among the top performers at his position and demonstrated his incredible upper-body strength and endurance. Even after retiring from the NFL, Donald is in the weight room a ton.<\/p>\n Insane: The legendary Aaron Donald has gone viral for curling his 160-pound dumbbells with EASE\u2026\ud83e\udd2f\ud83d\udc40<\/p>\n Donald is easily in the best shape of his life. pic.twitter.com\/iDoMtBnw7X<\/a><\/p>\n \u2014 Dov Kleiman (@NFL_DovKleiman) November 8, 2025<\/a><\/p>\n His rigorous, year-round training regimen, often described as “insane” or “superhuman-esque,” is key to maintaining his elite strength and physical conditioning.<\/p>\n Aaron Donald didn\u2019t hold back in the weight room for ANYONE \ud83d\ude02\ud83d\ude2d\ud83d\ude05 pic.twitter.com\/zaBUYzO8Px<\/a><\/p>\n \u2014 New Heights (@newheightshow) March 12, 2025<\/a><\/p>\n 2024 NFL Defensive Rookie of the Year Jared Verse spoke about his workout with Donald in the preseason.<\/p>\n \u201cI\u2019ll tell you exactly what the hell we f**king did\u2026\u201d<\/p>\n Rams<\/a> pass-rusher Jared Verse described the viral workout that he recently had with Aaron Donald.<\/p>\n \u201cHis wife came in laughing at me,\u201d Verse said, \u201cI told her to call the police.\u201d<\/p>\n \ud83d\ude02\ud83d\ude02\ud83d\ude02 pic.twitter.com\/WcNLUVYCQe<\/a><\/p>\n \u2014 Arye Pulli (@AryePulliNFL) July 25, 2025<\/a>How much does Aaron Donald squat?\u00a0<\/p>\n Donald’s squat numbers vary, with some viral social media clips showing him squatting 700 pounds and even 1000 pounds.<\/p>\n MORE:\u00a0Why does the NFL allow ties?<\/a><\/p>\n Aaron Donald bench press<\/p>\n Donald has reportedly stated or been credited with being able to bench press 500 pounds.<\/p>\n So yeah Aaron Donald can bench 495 lbs, nbd. (via @AaronDonald97<\/a>) pic.twitter.com\/etRgaUHEUh<\/a><\/p>\n \u2014 FOX Sports: NFL (@NFLonFOX) June 21, 2018<\/a><\/p>\n This maximum weight is typically referenced in stories about his intense workouts, including an instance where he reportedly shocked wide receiver DK Metcalf by casually mentioning the 500-pound figure.\u00a0<\/p>\n In an interview, DK Metcalf says he benches 350. This is DK’s face when Aaron Donald says he benches 500. pic.twitter.com\/PWDMTSAGc9<\/a><\/p>\n \u2014 hawkschronicle (@hawkschronicle) February 20, 2020<\/a><\/p>\n Metcalf is also known for his physique and being one of the NFL’s strongest players. The bottom line: Aaron Donald is a machine.\u00a0<\/p>\n MORE:\u00a0Inside Sean McVay’s record against Kyle Shanahan<\/a><\/p>\n