Would it surprise you to hear that nearly 60% of the world population and 92% of internet users have social media? This large number of users has led to the phenomenon known as going viral. The latest piece to transcend the fitness world and go viral was NFL star wide receiver DK Metcalf’s diet, centered around multiple bags of candy daily.
In this article, we will discuss the science to determine if DK Metcalf's diet is possible to thrive on the way he does.
Table of Contents:
- DK Metcalf’s Diet
- Body Compostion
- Diet/Routine Breakdown
- Verdict: Possible or Not?
WHO IS DK METCALF?
Stats:
- Height: 6’4”
- Weight: 235
- 350 lbs (2023 podcast)
- 40-yard Dash: 4.33 seconds 40-yard dash (2019 combine)
- Bench Press: 27 reps at 225 lbs (combined)
- Vertical Jump: 40.5 inches (combined)
DK Metcalf is a 25-year-old NFL star who stands 6’4” tall and a shredded 235 lbs. DK plays the wide receiver position, which requires elite hand-eye coordination, speed, and finesse. While the prototypical wide receiver has always been a long, lanky speedster, DK more closely resembles a bodybuilder with his bulging traps and a shredded six-pack.
DK is no stranger to going viral, having done so in 2019 during the NFL draft combine for his imposing muscular physique and Olympic-level stats. One day after he registered a reported 1.6% body fat (also highly debated and likely exaggerated)he performed 27 reps on the 225-lb bench press.
In addition to this, he also competes at the highest level of sprinting in his spare time. So what is it about him that has not just the sports world but all of the social media talking? In a recent interview on former NBA superstar Kevin Garnett’s podcast KG Certified, DK spoke about his diet.
DK Metcalf’s Diet
“I eat one meal a day, drink one coffee, and eat like three bags of candy.” That’s not a typo, and it likely left you as speechless as the podcast host. He followed up:
“I’m gonna just take you through yesterday,” Metcalf said. “So yesterday I woke up, worked out. Worked out again. I came home, and showered. I’m hungry. Run to Starbucks, get a quick coffee. That’s going to hold me ‘till 4, 5 o’clock. This is gonna hold me for like four hours. Around 4:30, I order some candy and water. Got the Skittles gummies. Then I got the Lifesaver Creations. They are the same size bag, so I just mix them…get the gummy, get the candy, get the water, eat that. That’s gonna hold me ‘till like 8 o’clock. I’m having dinner at 8/9. And then I eat dinner, and go to sleep...I’m a candy eater.”
It is jaw-dropping to hear a professional athlete built like a Greek god claim to have such an unhealthy diet, so we wanted to break down this diet from a scientific standpoint.
DK Metcalf's Body Composition
Since DK weighs 235 lbs at an extremely low body fat, it's fair to assume his body requires large amounts of protein and carbohydrates to fuel his muscles. At his measurables, his resting metabolic rate (RMR), or the amount of calories burned at rest, is at least 2,500 calories.
This means he burns over 2,500 calories a day if he does absolutely nothing! At 235 lbs, any bodybuilder or nutritionist would say he needs at least one gram of protein per pound of body to grow, and at least 0.7 grams to maintain muscle.
DK Metcalf's Diet & Workout Routine Breakdown:
DK starts his day with a fasted workout (or two) on an empty stomach. He doesn’t go into detail about the training, but we will assume it's some type of low-intensity exercise.
This is a common practice, as low-intensity training has been proven effective for burning fat. However, it is recommended only a few times a week, as doing this daily is not ideal.
BREAKFAST:
Starbucks Coffee: ~10 calories
CANDY (aka Snack):
5.8 oz bag of Skittles Gummies: 540 calories, 138 g of carbohydrates, 5 g protein
7 oz bag of Life Saver Gummies: 630 calories, 150 g carbs, 7 g protein
5 oz bag of Haribo Goldbears: 450 calories, 100 g carbs, 9 g protein
So, three candy bags are roughly 1,620 calories, with 388 g of carbohydrates and 21 grams of protein.
The average NFL player burns roughly 550-800 calories per hour during games and 2,000-3,000 calories per day during training camp.
A crucial part of his lifestyle with this diet is the consistent use of fasting and fasting workouts.
Based on his comments regarding his routine, DK goes roughly 19 hours without food following his dinner. A meta-analysis conducted by the British Journal of Nutrition reviewed 27 studies on aerobic exercise performed in the fed and fasted state. They concluded that fasted workouts burn more fat and therefore have higher acute fat oxidation than fed carbohydrate-based workouts1. Combine his ridiculously high RMR with the benefits of fasted workouts; it makes sense why he stays so lean.
DINNER:
He doesn't discuss his dinner, but it's safe to assume it's a massive mix of lean proteins, complex carbohydrates (apparently his meals at dinner are low carb), leafy green vegetables, and healthy fats.
Athletes of DK’s size can regularly consume over 100 grams of protein in one sitting, which is likely the case here. Even if he's consuming 100 grams of protein at dinner, that is only around 120 grams of protein a day.
Most studies state you need roughly 0.7 grams per pound of body weight, meaning that DK needs roughly 165 grams of protein daily to maintain his size. He is not far off with the candy diet, but if he has even one protein shake a day (which he likely does post-workout), he is above the minimum daily protein intake requirement. It is also fair to assume that he eats significantly cleaner and more protein during the NFL season to help recover from the brutal grind of professional football.
Verdict: Is DK Metcalf's Candy Diet Possible or Not?
Is it possible for DK to look the way he does with that diet? Based on everything we know about fitness and DK’s background,
YES, it is possible, although he may be one of the only people on earth that can obtain this. Genetics plays a major part in muscle growth, fat storage, body composition, and nearly every aspect of bodybuilding. Since DK broke onto the national stage in college football, it was evident he is extremely gifted genetically.
When you factor in high school football, college, and the NFL, he has been consistently working out for at least 10 years, including the last four at the highest level with the best trainers and nutritionists in the world. Y
ears of hard work and dedication helped DK achieve the body he has, which helps him burn calories at an extraordinary rate. At only 25 years old, nearly 240 lbs, and a body fat in the low single digits, DK is burning well over two thousand calories a day at rest and significantly more when exercising.
His lean muscle mass has helped elevate his metabolism to a point where the candy calories are burned instantly.
When you factor in the amount of exercise, he will likely burn nearly 4,000 calories a day or more. His amazing genetics and large amount of muscle mass work to his advantage, burning off the simple carbohydrates and sugars found in candy effortlessly.
Verdict: Yes, it is possible for DK based on his genetics and body composition, but he may be one of the only people on earth that can do it. The fact that he also does intermittent fasting is worth taking into account.
DK Metcalf Diet FAQs:
What is DK Metcalf diet?
While a peak nutritional diet is a crucial aspect of many professional athletes' lifestyles, DK Metcalf, the star wide receiver for the Seattle Seahawks, does not adhere to such dietary practices. DK Metcalf eats one (proper meal a day), plus three to four bags of candy. He eats the candy after fasted training, with lots of water, and then his one meal a day comes at night around 8-9pm.
It should be noted that his one meal a day is healthy and full of all the nutrients he needs. While not typical for a pro-athlete, it seems to work for D.K.
What candy does DK Metcalf eat?
While it’s known all the types of candy that DK Metcalf eats, on a recent podcast he mentioned how he eats both Skittles and Lifesaver Creation gummies, and it sounded like an everyday routine. He also stated he prefers gummy candy.
How many bags of candy does DK Metcalf eat a day?
According to DK Metcalf, he eats three to four bags of candy a day and his preference is gummy type candy. "I'm a candy-type person. I eat one meal a day, drink one coffee, and eat like three, four bags of candy” says DK Metcalf.
Which NFL football players eat one meal a day?
Reportedly, DK Metcalf, Herschel Walker, and Gary Lineker eat one meal a day. There are many other athletes in other sports who do as well.
Learn more about the OMAD (One Meal a Day) Diet
Summary:
Until DK opens up more in-depth about this topic or others can confirm his lifestyle, people will doubt the validity of his diet. In our opinion, he may be embellishing slightly or neglecting to mention protein shakes or another aspect of his diet, but it is possible.
Years of blood, sweat, and tears (and Greek god-like genetics) helped shape DK into the physical specimen he is today. We believe him, but we are making a few assumptions: he likely has protein shakes during the day, his one meal is enough for a family of four, and he probably only does this in the off-season.
It would clear up so many questions if he went more in-depth about this, but he doesn't seem to care if we believe him. After all, most of us can only dream of being as muscular and physically fit as him, not to mention a professional athlete.
References:
- Vieira, Alexandra Ferreira, et al. “Effects of Aerobic Exercise Performed in Fasted v. Fed State on Fat and Carbohydrate Metabolism in Adults: A Systematic Review and Meta-Analysis.” British Journal of Nutrition, vol. 116, no. 7, 9 Sept. 2016, pp. 1153–1164, www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-aerobic-exercise-performed-in-fasted-v-fed-state-on-fat-and-carbohydrate-metabolism-in-adults-a-systematic-review-and-metaanalysis/0EA2328A0FF91703C95FD39A38716811, https://doi.org/10.1017/s0007114516003160.
Kyle Ustach
Author