Edward Norton Workout and Diet


Born: 1969

Edward Norton was born in Boston and grew up in Maryland. He was always interested in acting and performed in theatricals as a child. Norton graduated from Yale with a degree in history in 1991, then moved to Japan for a time before settling in Manhattan to pursue a career in acting. His debut in the 1996 film Primal Fear earned him an Academy Award nomination and a Golden Globe for Best Supporting Actor. Other roles soon followed including American History X in 1998, and Fight Club in 1999.  He starred in the 2022 film Glass Onion. Norton is also a producer and director of several films including Keeping the Faith, The Painted Veil and Motherless Brooklyn. Besides acting and filmmaking, he is an environmental activist who serves as a UN Goodwill Ambassador and president of the American branch of the Maasai Wilderness Conservation Trust. Norton is also a trustee of Enterprise Community Partners which advocates for affordable housing. Norton is married to Canadian film producer Shauna Robertson and they have 2 children. He has millions of followers on social media. Norton is 6 feet tall and weighs about 175 lbs.

Jump To:

Edward Norton’s Diet

Diet Summary

Edward Norton packed on 30 lbs. in an amazingly short amount of time to make American History X. He did it by eating 5 times a day and adding in protein shakes. As for his regular diet, Norton isn’t big on giving any details about his personal habits, but he has been seen enjoying french fries, wine, and other ‘regular’ food. Even though he’s over 50, he’s a naturally slim guy who can get away with it. As for hydration, no doubt he downed plenty of water along with the protein shakes to fuel his killer gym sessions.

Estimated Macros

High Protein

Medium Fat

Medium Carb

Diet Details

Pound the Protein

Norton packed on 30 lbs. of muscle in just 3 months to play in American History X by eating 5 protein-heavy meals a day, along with additional protein shakes.

Full Time Commitment

Getting ready to play in American History X was a full-time job. Not only did he have to eat all day and do killer workouts, he also ended up editing the film afterward.

Suit the Diet to the Role

Although naturally slim, Norton actually had to lose weight to play a nerdy insomniac in Fight Club.

What to Eat

  • Lots of calories
  • Protein shakes
  • Meat
  • Poultry
  • Fish
  • Vegetables
  • Complex carbs
  • Legumes
  • Olive oil
  • Coffee
  • Water

What to Avoid

  • Not getting enough calories
  • Processed food
  • Junk food
  • Fast food
  • Chemical additives
  • Artificial ingredients

Norton on prepping for American History X

Making American History X was really hard. It was a guerrilla kind of experience.

Norton on smoking

I don’t smoke and I don’t want to smoke. I’m not a fan of gratuitous smoking in films.

Norton on using intuition

The more you do your homework, the more you’re free to be intuitive. But you’ve got to put the work in.

Norton’s costar Ethan Suplee on getting ripped

If you just lose fat…[you’re] going to look enormous!

Edward Norton’s Workout Routine

Workout Routine

Not Joining the NBA

Norton says that while he was jacked up top for American History X, his lower half was pretty scrawny and he had to perform the dunk shot with his feet on the ground.

Dissed by the Master

Norton happened to run across Arnold Schwarzenegger while training for American History X, but when The Terminator heard Norton was only working out once a day, Schwarzenegger made a rude remark. Arnold Schwarzenegger is known for interrupting workouts to tell people they have bad technique.

Movie Magic

Norton admits that the black and white filmography made him look more buff than he actually was.

Daily Dose

To get ready to play in American History X, Norton hit the gym hard for 3 months prior to filming. But amazingly, he only worked out once a day.

Compound Moves

To get jacked for American History X, Norton did a lot of compound lifts such as squats and presses.

No Rest

Also part of Norton’s American History X routine was to work without resting, which resulted in more muscle growth.

Exercise Style

An Edward Norton Routine

Lift heavy
Do compound moves such as squats, presses, etc., such as:
Chest press: 3-8 reps x 3-5 sets
Squats: 3-8 reps x 5 sets
Deadlifts: 15 reps x 4 sets
Push-ups: 10 reps x 5 sets
Military press: 3-8 reps x 3 sets
Pull-ups: 8-10 reps x 2-3 sets
Back extensions: 15 reps x 1-2 sets
Box jumps: 10 reps x 5 sets
Floor wipers: 10 reps x 5 sets
Minimal rest between sets

Norton on his American History X routine

I knew this guy was going to have to be really physically fearsome.

Norton on movie magic

It’s unbelievable, the degree to which…black and white photography…made a lot of people think that I was a larger and tougher person than I am.

Norton on his American History X physique

This body he’s created is the physical manifestation of [his beliefs].

Norton’s costar Ethan Suplee on Norton’s physique

He just showed up and looked awesome.

Norton on the dunk shot scene

They have to lower it [the hoop] in front of everybody…I’m getting more and more tired. At the end of the day, basically, I put my hand as high as I could reach, they put the rim at my wrist.

Edward Norton’s Supplements

Norton isn’t dishing on too much when it comes to his supplement routine, so below are options that can benefit anyone following a similar diet plan.

performance inspired whey protein


Norton drank vats of protein shakes to bulk up for American History X.



Norton plays a lot of conflicted characters who struggle with various problems, like insomnia, anxiety, and depression. For better sleep, try magnesium, valerian, and passionflower.

Vitamin D

Vitamin D

For anxiety, saffron, l-theanine, and vitamin D can help.

Omega 3s


For depression, omega-3s, St. John’s wort, and a vitamin B-complex can ease symptoms.

Edward Norton’s Lifestyle

Famous Fam

Norton’s grandfather is James Rouse, who is considered to be the father of the modern shopping mall. Norton grew up in Columbia, Maryland, a planned community his grandfather designed. Norton’s father was a lawyer for former President Jimmy Carter.

Lucky Break

Norton credits acting coach Terry Schreiber for his success. The two worked out a deal for Norton to teach Schreiber Japanese in exchange for acting lessons.

Humble Guy

Norton doesn’t think rich people deserve tax breaks, nor does he think any studio should just hand out unlimited budgets for films. He thinks everyone ought to be treated the same, and dreads becoming so famous he can’t take the NYC subway anymore.

Anti-Smoking, Pro Weed

Norton does not approve of cigarettes and refused to smoke in Rounders (although he did smoke in Fight Club), but he is for the legalization of marijuana.

Pro Pilot

Norton has his pilot’s license and owns a Cessna 206. His scariest flight story was landing on a dry river bed that he thought was a landing strip.

A-List Dates

Norton has been married to his wife since 2005, an impressive track record for a Hollywood star. But before meeting Shauna, he dated several stars including Drew Barrymore, Salma Hayek, and Cameron Diaz.

Still Pals

Although Arnold Schwarzenegger was rude to Norton about his workout routine, the two have stayed friends and worked together on charity projects, including Frontline Responders Fund which provided protective equipment to emergency workers during the pandemic.

Private Guy

Norton has no interest in being a ‘movie star.’ He stays out of the limelight and is very guarded about sharing anything about his personal life.

Doing for Others

Norton believes social media should be used for good, not to tell the world what you had for breakfast.

Norton on acting

It’s a longstanding compulsion I’ve had since I was about 5 or 6 years old.

Norton on getting into acting

I spent a lot of my early career in the theatre, and by that I mean as an usher.

Norton on risk

Life, like poker, has an element of risk. It shouldn’t be avoided. It should be faced.

Norton on fame

Fame is very corrosive and you have to guard very strictly against it.

Norton on people

All people are paradoxical. No one is easily reducible, so I like characters who have contradictory impulses.

Norton on why he loves NYC

It’s a place where you can be eternally anonymous.

Norton on his reputation

None of what I would call the genuine talents I’ve worked with — directors — have ever called me difficult.

Recommended Products

nyc baseball cap

NYC Baseball Cap

northface jacket

Northface Jacket

Nike Air VaporMax sneakers

Nike Sneakers







adjustable basketball hoop

Adjustable Basketball Hoop