Harry Styles Workout and Diet

Born: 1994

Harry Styles is English. Growing up, he liked to record songs on his karaoke machine and he was lead singer in a high school band. In 2010, Styles’ mother encouraged him to try out for The X Factor. He did not move on solo, but was put together with 4 other boys in the ‘group’ category which became the band One Direction. Their debut single hit #1 in the UK and their debut album was a #1 hit in the US, and garnered many awards, including from Billboard and MTV. One Direction is one of the most successful boy bands in history and sold over 70 million records worldwide. Styles struck out on his own in 2016. In 2017, his solo album debuted at #1 in several countries. He has also branched out into acting and appeared in Dunkirk with more roles in the pipeline. Styles is the first man to appear on a Vogue magazine cover. He has tens of millions of followers on social media. Styles is 6 feet tall and weighs about 165 lbs.

Known For:

Harry Styles’ Diet


Styles follows a pescatarian diet which means he eats things like fish and eggs but avoids meat. He eats this way for health reasons and also because he cares about animal rights. His go-tos are eggs, sushi, veggies, fruit, and whole grains, and he takes a pass on the junk food. He also loves his bulletproof coffee which he has first thing and throughout the day to help stave off hunger. He also drinks plenty of water to stay hydrated.

Estimated Macros

  • Medium Protein 30% 30%
  • Medium Fat 30% 30%
  • Medium Carb 40% 40%

Diet Details


Modest But Filling

Styles starts his day off with some pretty standard stuff: eggs, toast and coffee.


Eat Your Veggies

Styles often has a salad or other vegetable-centered meal at lunch. He might also have whole grain pasta. Dinner is similar, and he might add in a glass of antioxidant-rich red wine.


Choose Health

Styles’ overall approach to eating is having foods that are high in nutrition and low on empty-calorie junk.


Liquid Diet

Styles swears by his bulletproof coffee made with butter and coconut oil to help curb cravings and keep his metabolism revved. A few years back, green tea was his thing. He’d have up to 5 cups a day of the fat-burning, cancer-fighting beverage.

What to Eat




All Vegetables






Whole Grains






Coconut Oil




Green Tea



What to Avoid




Empty-calorie Foods


Junk Food


Added Sugar


Trans Fats


Artificial Ingredients


Chemical Additives


Styles on Bulletproof Coffee

‘You don’t get hungry.’


Styles on Multitasking

‘Eating toast in the shower is the ultimate multitask.’


Styles on Judgement

‘It only takes a second to call a girl “fat” and she’ll take a lifetime trying to starve herself. Think before you act.’


Styles on Bananas

‘Never make eye contact with anyone while eating a banana.’

Harry Styles’ Workout Routine

Weekly Routine

Lean & Mean

Naturally lean, Styles underwent a pretty significant transformation to play the role of a soldier in Dunkirk.

Mix It Up

Styles is a fan of Pilates, yoga, spin class, boxing and running.

Helping Hands

Styles enlisted the help of Mark Jarvis who trains many pro MMA fighters in the UK. Styles sometimes also works out with other trainers, including Jimmy Wallhead and Ben Bruno.

Secret Beast

According to trainer Ben Bruno, Styles can pull over 500 lbs. with a rope using just his upper body.

Daily Dose

Styles works out 5 or 6 days week. He is so dedicated, he may even work out in the middle of the night to get his routine in.

Cardio King

For his cardio, Styles likes to run outside, for about a half an hour at a clip. But if he hits the treadmill instead, he usually does interval training.

Ice for Recovery

Styles’ workouts can be grueling, so to deal with the aftermath of sore muscles, he sometimes hits the ice bath.

Exercise Style


A Harry Styles Routine

Do 2 sessions of 10-15 reps x 3 sets with a 30 second rest be-tween sets.

Upper body workout
Chest press
Bench press
Dumbbell press
Triceps press
Dumbbell flys
Triceps dips
Military press
Dumbbell military press
Lateral raise
Front raise
Lat pulldown

Lower body
Leg press
Leg extension
Leg curl
Stiff-leg deadlift
Walking lunges
Calf raises
Standing calf raises
Glute kickbacks
Hip thrusts

Yoga: 4x/week

Pilates: 1+/week

Run: 30-40 min


Styles on Accomplishing Goals

‘The difference between doing something and not doing something is doing something.’


Styles on Challenge

‘I like things that involve skill and I love anything that’s a bit of a challenge.’


Styles’ Trainer on his Commitment

‘He trained very, very hard for the movie. Every day, in fact. He is the guy most guys hate because he’s good at everything.’


Styles’ Trainer on His Strength

‘It’s actually freakish…He can do more than any of the pro athletes I train, believe it or not.’

Harry Styles’ Supplements

Other than his coconut oil coffee, Styles is keeping quiet on the topic of supplements. So, below are supplements that can benefit anyone following a similar diet.


Bulletproof Coffee

Styles is a big fan of bulletproof coffee made with coconut oil which is rich in medium-chain triglycerides (MCTs) and promote fat-burning, manage blood pressure and inflammation, and offer antimicrobial effects.

Get it here

Protein Powder


For those looking to get ripped and curb cravings, protein is a good choice.

See Top Products

Fat Burner

fat burner

If you’re not keen on coffee, try another fat burner, including anti-oxidant rich green tea.

See Top Products



Two more popular options for those looking to build muscles are creatine and BCAAs. They also help reduce recovery time.

See Top Products

Omega 3 Fish Oil


Finally, Styles eats fish, but if you aren’t a fan, consider adding omega-3s which combat inflammation while giving your brain a boost.

Get it here

Harry Styles’ Lifestyle

Meditate for Better Health

Styles meditates regularly, often twice a day. He collaborated with the meditation app Calm to create a story called ‘Dream With Me.’

Intimidating Interviews

Styles says auditioning for the Dunkirk was much scarier than singing for Simon Cowell. Nonetheless, it seems to have worked out for him.

Cool Collaborations

Since leaving One Direction, Styles has collaborated with other musicians including Meghan Trainor and Michael Bublé.

Fashion Forward

Besides his music, Styles is known for his flamboyant taste in clothing, including Mary Jane-style shoes, sheer blouses, and even a tutu. He has a thing for haute couture designers like Yves Saint Laurent, Gucci, and Calvin Klein.

Choose Your Shoes Wisely

Styles has a thing for heeled boots. He had to give up wearing sneakers after overzealous fans pulled the sneakers right off his feet.


Styles on Meditation

‘It has changed my life, but it’s so subtle.’


Styles on Living in the Present

‘I feel like I’m able to enjoy the things that are happening right in front of me, even it’s food or it’s coffee or it’s being with a friend — or a swim in a really cold pond!’


Styles on Following Your Dreams

‘A dream is only a dream, until you decide to make it real.’


Styles on His Power

‘I can make your girlfriend scream louder than you ever could just by pressing her ‘follow’ button.’


Styles on Working With his Idols

‘You kind of soak up as much as you can and use it as a learning experience.’

Recommended Products

Harry Styles music

Harry Styles music

One Direction music
One Direction music
Harry Styles Tattoo Hoodie
Harry Styles Tattoo Hoodie
Calvin Klein boots
Calvin Klein boots

Converse sneakers

Calm app