Emma  Stone Workout and DIET 

Born: 1988

Emily Stone grew up in Arizona. She wanted to be an actress since she was a little girl and her debut came at age 11 with a role in a stage production of The Wind in the Willows. Banks was homeschooled for several years and appeared in more than a dozen Phoenix Valley Youth Theatre productions. She auditioned in Hollywood for years without landing any real roles until 2007 with the film Superbad. It was all up from there, and in 2017, Stone was the highest-paid actress in the world. Also in 2017, she was listed on Time magazine’s 100 Most Influential People. Stone earned an Oscar for La La Land, and nominations for many other awards. She is married to comedian Dave McCary and they have 1 daughter. Despite a limited presence on social media, Stone has hundreds of thousands of followers. She is 5 feet, 6 inches tall and weighs about 115 Ibs.

Known For:



Stone has always been slim, but that doesn’t mean she eats anything she sees. She avoids junk and processed foods and sticks to protein and veg. Everything she eats has to have nutritional value. She will change her diet to prepare for roles, such as gaining 15 lbs of muscle for Battle of the Sexes. One thing she’s not into is fad diets.

Estimated Macros

  • Medium Fat 20% 20%
  • Variable Carb 20% 20%
  • Hign Protein 60% 60%

Diet Details


A K.I.S.S. Plan

Stone isn’t interested in celebrity fad diets. She says there’s a lot of pressure to be thin in Hollywood, but she isn’t giving in on this one and continues to eat whole, natural foods.


Bulking Up

Stone is naturally lean so to pack on extra muscle to play tennis champ Billie Jean King, she upped her calorie intake to 2,500-3,000 calories, drank 2 high-calorie shakes a day and ate as much as she wanted of clean foods.


Sugar Buster

For La La Land, Stone had to slim down. Her trainer Jason Walsh had her limit carbohydrate intake and eliminate sugar completely. He says most people could lose 10 lbs just by cutting out extra sugar from their diet. When she’s not prepping for a role, Stone enjoys sweets as an occasional treat.


Lucky Lady

Stone eats healthy most of the time, so when she wants to indulge, she can without worrying about gaining weight.

What to Eat


Natural foods


Whole foods


Organic foods






Mass gainer shakes





What to Avoid




Processed carbs


Fast Food


Junk Food


Empty-calorie foods


Processed foods


Artificial Additives


Chemical Ingredients


Stone on her weight struggles

I’ve seen articles or comments that have addressed my weight, or “caving to pressure to be thin.” Keeping weight on is a struggle for me, especially when I’m under stress, and especially as I’ve gotten older.


Stone’s trainer on eating extra food

The body takes care of itself as long as you’re not just pounding burgers and junk food.


Stone on her least favorite foods

Beets and anything with mayonnaise.

EMMA STONE’s Workout Routine

Weekly Routine

Slim & Toned

Stone makes changes to her workouts when needed for specific roles, but her personal goal is to be slim and toned. To achieve this, she does a mix of cardio and weight training.

Rock Climbing

One of Stone’s favorite workouts is to go rock climbing. She hits the indoor rock climbing wall at Chelsea Piers Sports Complex whenever she’s in NYC. Rock climbing is an excellent workout which increases strength, flexibility and balance.

Fresh Air for Mental Health

Stone has suffered from anxiety since she was a child. She helps keep it in check by walking or jogging outdoors.

Pro Help

To prepare for Battle of the Sexes, Stone worked with celebrity trainer Jason Walsh, and continued to train with him 2-3 days a week after filming ended.

Daily Dose

Stone worked out 5 days a week for 6 weeks to bulk up for Battle of the Sexes.

Serious Strength Training

Stone did some pretty intense weight training for Battle of the Sexes, including weighted carries, weighted push-ups, sled pushes and pulls, and sumo leg deadlifts.

Cardio Queen

Besides her weight training for Battle of the Sexes, Stone did two VersaClimber sessions a week.

Yes to Yoga

In addition to all her other workouts, Stone made time for some yoga in her Battle of the Sexes training.

Pilates Power

Stone also loves to do Pilates, which also boosts strength, flexibility, and balance, as well as posture. When she’s in LA, she’ll work out with Mari Winsor.

Recovery Matters

With all this working out, recovery is also key. Stone got massages on the weekends, and would sometimes take a day off from training to help prevent burnout.

Exercise Style


An Emma Stone Routine

Sled push/pull
Hip thrusts
Bulgarian split squats
Medicine ball slams
Front squats
Sumo squats
Push-ups (weighted)
Sumo leg deadlifts
Weighted carries
Rock climbing
Walk outdoors


Stone’s trainer on a total body workout

We would do lots and lots of sled-pushing and pulling because that’s a full body workout. It uses every muscle in the body.


Stone’s trainer on other key exercises

We would also do deadlifting…We would do lots of squatting.


Stone on weight training

I don’t know if you’ve ever lifted heavy weights but it’s pretty damn taxing on the cardiovascular system.


Stone's trainer on training volume

Four to five days a week is a pretty good amount of training.


Stone’s trainer on prepping for a physical role

It’s a full-time job.

EMMA STONE’S Supplements

Protein Powder


To bulk up, Stone drank 2 high-calorie protein shakes a day. But, her trainer says, they have to taste good or you won’t stick with it. He found a product called Metabolic Whey that had a flavor Stone didn’t mind.




To help Stone counter the stress of training, she took the Ayurvedic herb, Ashwagandha. Besides decreasing anxiety, ashwagandha lowers blood sugar and increases muscle strength.


Udo’s Oil

Udo’s Oil

Stone also supplemented with Udo’s 3-6-9 Oil with DHA made from flax, coconut, evening primrose, sesame, and algae. Essential fatty acids repair cell damage, eliminate toxins, and reduce inflammation.


emma stone’s Lifestyle

Sleep Is Key

Prepping for Battle of the Sexes was a full-time job, and Stone made sure to get plenty of sleep to help with recovery.

Silver Lining

Stone had colic as a baby and screamed so much, she developed nodules on her vocal chords which give her that husky voice fans love today.

Crippling Anxiety

Stone has suffered from panic attacks since she was a child, and does therapy to help keep it in check, but she says she still gets panicky during interviews.

Rational Fear

Stone’s stunt double had to finish one scene being lifted in La La Land because she had a panic attack triggered by a fall off the parallel bars when she was a kid that resulted in 2 broken arms.

Needs Must

While she was trying to get her acting career up and running, Stone worked at a dog treat bakery.

Project Hollywood

At age 15, Stone made up a PowerPoint presentation for her parents on why they should let her move to Hollywood. The soundtrack was Madonna’s ‘Hollywood.’

What’s In a Name

Like other celebrities like Elizabeth Banks, Stone had to her name from because ‘Emily Stone’ was already registered with the Screen Actors Guild. She picked ‘Emma J Stone’ because she loves the Spice Girls and Michael J Fox.

Silence for Sanity

Stone stays off social media because it ramps up her anxiety. She says it’s a modern version of keeping up with the Joneses and sees no point to doing it.

Secret Nerd

To kill time between auditions and as a possible backup career in case acting didn’t work out, Stone taught herself HTML. She even created an e-zine for teenage girls.


Stone on success

Sometimes the smallest step in the right direction ends up being the biggest step of your life.


Stone on her throaty voice

I lose [my voice] all the time. It’s kind of a miracle that I can talk right now.


Stone on body image

It can be really challenging in today’s world for anyone — especially girls and women — to feel good about their bodies.


Stone on interviews

Before any interview, I have to sit with myself for 5 minutes and breathe and get centered because i get so nervous.


Stone on internet trolls

People insult each other based on their own insecurities. Even though it may feel personal, it never really is. Really. Seriously.


Stone on web design

I wasn’t good at the graphics at all, so I really wasn’t going places.

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