This article contains affiliate links. We may earn a small commission if you purchase through these links, at no extra cost to you.
Tom Holland’s Diet Overview
Tom Holland has spent close to a decade eating for a role. Not a role in the abstract sense — a specific one, with a specific silhouette, where the suit is skin-tight and the camera sits about three feet from his abs. Since Captain America: Civil War in 2016, the 5’8″, 141 lb (64 kg) Londoner has had to hold a lean, gymnast-style physique through six Marvel films, and 2026 has been the heaviest year yet: Spider-Man: Brand New Day landed in cinemas in the summer, and Avengers: Doomsday is due in December.
What makes Tom Holland‘s approach worth reading about isn’t some exotic protocol. It’s the opposite. He eats a boring, high-protein, whole-food diet, he eats a lot of it, and since early 2022 he’s done it completely alcohol-free. Holland went into Dry January that year, kept going, and later told Jay Shetty on the On Purpose podcast that he’d been “definitely addicted to alcohol.” He described sleeping better, thinking more clearly, and feeling like the “best version” of himself within months. In October 2024 he turned that into a business, launching the non-alcoholic beer brand BERO, named after his grandfather’s nickname.
One caveat up front: Holland has never published a formal meal plan. What follows is built from his own interviews, comments from trainer George Ashwell — who has handled his prep for the Spider-Man films and Uncharted — and the standard structure used for actors at his bodyweight and training volume.
What Tom Holland Eats in a Day
Breakfast
Holland is a breakfast guy and always has been. On a training day it’s eggs — usually four to six, scrambled or as an omelette — with avocado, spinach and either sourdough toast or oats. He’s mentioned porridge with banana and honey as a staple when he’s shooting early call times. Coffee, black or with a splash of milk. That’s 40g of protein before he’s touched a dumbbell.
Mid-Morning Snack
A whey protein shake, often blended with a banana and peanut butter, right after his morning session. Ashwell has been clear that Holland trains hard and frequently during film prep — six days a week during the heaviest blocks — which means food needs to come in every two to three hours. Sometimes it’s Greek yoghurt with berries instead.
Lunch
Chicken, rice, greens. Holland has joked more than once about how mind-numbing his prep diet gets, and this is the meal that earns the complaint. Typically 200–250g of grilled chicken breast or turkey, a large portion of jasmine or brown rice, and broccoli or mixed vegetables. Occasionally swapped for salmon and sweet potato, or a big burrito bowl on set.
Afternoon Snack
Rice cakes with peanut butter, a handful of nuts, beef jerky, or another shake if the day’s protein target is lagging. On stunt-heavy days — and Brand New Day was reportedly one of the most physically demanding shoots he’s done — this becomes a proper mini-meal rather than a nibble.
Dinner
Steak or white fish with potatoes and vegetables, or a pasta dish if the training load has been brutal. Holland’s Sunday roast loyalty is well documented; he’s a Londoner, and roast chicken or beef with all the trimmings is a regular fixture when he’s home. Dinner is the one meal where the portion size flexes based on whether he’s holding weight or stripping down.
Evening / Before Bed
Casein or a bowl of Greek yoghurt, sometimes cottage cheese. And a BERO — he’s said he genuinely drinks his own product most evenings now, which conveniently keeps the beer ritual without the ethanol, the disrupted REM sleep, or the 150 empty calories a pint carries.
Diet Rules and Principles
No named diet. No keto, no fasting window, no elimination system. Holland’s framework is simple:
- Protein at every meal. 1g per pound of bodyweight, which lands him near 140–150g daily.
- Zero alcohol. Non-negotiable since 2022, and the single biggest change he credits for his recovery and body composition.
- Whole foods first. Rice, potatoes, oats, eggs, chicken, fish, fruit, vegetables. Minimal packaged food during prep.
- Eat around training, not away from it. Carbs cluster near sessions.
- Hydration. Three to four litres of water a day, more on stunt days.
He’s also proven he’ll go the other direction when a role demands it. For Cherry in 2021 he dropped significant weight to play a strung-out veteran, then had to rebuild — a cycle he’s described as genuinely unpleasant.
Supplements
Holland has never done a supplement endorsement deal or detailed his stack, so this is limited. What’s been mentioned or is standard for his setup: whey protein powder, creatine monohydrate (a staple in Ashwell’s programming), a daily multivitamins, vitamin D — a near-universal need for anyone filming under UK skies — and omega-3 fish oil. Electrolytes during long stunt days. Nothing exotic.
Cheat Meals and Indulgences
Holland has a documented sweet tooth. Chocolate is his weakness, and he’s admitted to demolishing dessert the moment a shoot wraps. Pizza and burgers show up in the off-season. He’s also a golf obsessive, and the post-round meal isn’t a chicken breast. The difference now is that the pint that used to accompany all of it has been replaced.
Estimated Daily Macros
| Nutrient | Amount |
|---|---|
| Calories | ~2,800–3,200 kcal |
| Protein | ~145g |
| Carbohydrates | ~340g |
| Fat | ~90g |
That’s a training-phase estimate. Maintenance between projects likely sits closer to 2,400 kcal.
Expert Verdict
This is one of the more copyable celebrity diets going. There’s no gimmick — it’s high protein, plenty of carbs to fuel training, real food, and no booze. The calorie figure is the one thing that doesn’t transfer: Holland eats 3,000 calories because he’s doing two sessions a day plus wire work, not because he’s 29. Match the structure, scale the portions to your own activity, and you’ve got something genuinely sustainable.
Frequently Asked Questions
How tall is Tom Holland?
Tom Holland is 5 feet 8 inches tall (173 cm). He is one of the shorter actors to play Spider-Man on screen.
How much does Tom Holland weigh?
Tom Holland weighs approximately 64 kg (141 pounds). He maintains a lean, gymnastic build for his superhero roles.
How old is Tom Holland?
Tom Holland was born on June 1, 1996, in Kingston upon Thames, London, England. That makes him 29 years old as of 2026.
What is Tom Holland’s net worth?
Tom Holland’s net worth is estimated at around $30 million. His earnings come mainly from the Marvel Spider-Man films, Uncharted, and his non-alcoholic beer brand BERO.
Who is Tom Holland dating?
Tom Holland is in a relationship with actress Zendaya, his Spider-Man co-star. The couple went public in 2021 and confirmed their engagement in 2025.
What is Tom Holland best known for?
Tom Holland is best known for playing Peter Parker/Spider-Man in the Marvel Cinematic Universe since 2016. He first gained attention in Billy Elliot the Musical on the West End and the 2012 film The Impossible.
What is Tom Holland’s workout routine for Spider-Man?
Holland trains five to six days a week combining gymnastics, calisthenics, bodyweight circuits, and functional strength work. His dance and gymnastics background lets him perform many of his own acrobatic stunts.
Trending Now
Recommended Fitness Gear
Last Updated: September 20, 2026 | Source: Healthy Celeb
