Tom Hiddleston Workout And Diet

Born: 1981

Born in London, England, Tom Hiddleston grew up in Wimbledon and Oxford. He acted in student productions at school and also found work in tv, including in Nicholas Nickleby and The Gathering Storm. Hiddleston earned a degree in Classics from the University of Cambridge and then attended the Royal Academy of Dramatic Art, graduating in 2005. In 2006, he was cast in the film Unrelated and also appeared on stage in London’s West End. In 2011, his role as Loki in Thor brought him international fame, and he has played the role in many Marvel films since. Hiddleston’s first big budget film outside MCU came in 2017 with Kong: Skull Island. He received 2 Primetime Emmys and a Golden Globe for his role in The Night Manager. In 2017, Hiddleston was listed in Debrett’s as one of the most influential people in the UK. He is a UNICEF ambassador and donates to many charities including the Small Steps Project and Starlight Children’s Foundation. Hiddleston has millions of followers on social media. He is 6 feet, 2 inches tall and weighs about 175 lbs.

Known For:

Tom Hiddleston’s Diet


Hiddleston has a naturally lean frame, and he had to put on 20 lbs. to play Loki. He spent 6 months bulking up leading up to filming. He does not obsess about his diet. Rather he keeps things simple by focusing on protein and avoiding junk food. He sticks with wholesome, natural choices like chicken, veg, and brown rice. He isn’t a big fan of red meat. He also drinks whey protein shakes to maintain his muscles while staying lean. Hiddleston loves water and drinks it all day long.

Estimated Macros

  • Low-Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • High Protein 60% 60%

Diet Details


Eat Clean to Stay Lean

Hiddleston’s Loki diet doesn’t involve weighing, measuring, or any type of planning beyond eating whole foods. He chooses lean meat like chicken and turkey, vegetables of all sorts, and carbs that contain fiber like brown rice and potatoes.


Power Up

Hiddleston focuses on protein-rich foods that are low in carbs. He doesn’t love red meat, and prefers to have a whey protein shake over a steak.


Don’t Feel Limited

Hiddleston doesn’t worry about whether an item is listed on the restaurant menu. He smiles and asks politely for what he wants, and usually gets it.


Pass on the Goat

While filming Kong in Vietnam, Hiddleston had the opportunity to taste goat. He took a pass.


Hydration Is Key

Hiddleston drinks a lot of water throughout the day, and considers it to be essential to getting through his workouts and his day.

What to Eat


Lean Animal Protein




Leafy Greens




Brown Rice


Whole Grains





What to Avoid


Refined Sugar


Fried Food


Junk Food






Artificial Ingredients


Processed Foods


Hiddleston on That All Important First Meal of The Day

‘I…have long breakfasts.’


Hiddleston on Food Choices

‘We think it’s ok to eat beef and lamb and chicken, but we think it’s wrong to eat dog…If that was the only access to food you had, you might have to do it.’


Hiddleston on Eating Goat

‘I didn’t partake. I should have, but I was just thinking I needed to be in one piece for the shoot.’

Tom Hiddleston’s Workout Routine


Weekly Routine

Genetic Jackpot

Hiddleston is one of those lucky guys who is naturally lean. That said, he still works at staying fit.

High Intensity Routine

Hiddleston’s roles such as Loki can be physically demanding. He trains for endurance, strength and agility so he’s ready for whatever the script calls for.

No Faking It

Hiddleston learned how to ride a horse for Stephen Spielberg’s War Horse alongside co-star Benedict Cumberbatch. He said it was intense, and they fell off a lot. Other special training he has received include jungle tracking from a Navy SEAL and spy techniques from British paratroopers.

Rear of the Year

Hiddleston’s well-toned hiney was awarded the UK’s Best Bum prize for a 2016 episode of The Night Manager. Unfortunately, the scene was censored in the US.

Dancing King

Hiddleston loves to boogie and says he’s always the first person out on the dance floor. He says he isn’t a great dancer, but that doesn’t stop him.

Daily Dose

Hiddleston works out 5-6 days a week. He runs and lifts weights, and gives himself a day or two off to recuperate.

Mobility Matters

Hiddleston considers stretching to be an important part of his routine, and always does a warm-up before lifting.

Strength Building Routine

Hiddleston pumps iron with the goal of looking ripped, but without compromising flexibility. Rather than training like a bodybuilding, he does a full-body routine that hits all the major muscle groups during each session.

Love That Cardio

Hiddleston is a big fan of running. He runs 3+ miles at a clip. He also enjoys hiking and he loves to dance.

Exercise Style


A Tom HiddlestonSample Routine

Run/hike: 3+ miles, 3-6 days a week

Weight training: 3 days/week
Jog: 5-10 min
Dumbbell bench press: 10 reps x 3 sets
Clean and press: 10 reps x 3 sets
Lunges: 10 reps x 3 sets
Lat pulldowns: 10 reps x 3 sets
Triceps kickbacks: 10 reps x 3 sets
Barbell curls: 10 reps x 3 sets

Core work
Planks: 60 sec x 5 sets
Flutter kicks: 60 sec x 5 sets

Stay active


Hiddleston on His Primo Derriere

‘I’m here to tell you that my butt is not dangerous.’


Hiddleston on Learning To Ride Horseback With Be-nedict Cumberbatch

‘We both fell off the horses a lot in training. It was very humbling.’


Hiddleston on Shooting Kong

‘The most physical thing I’ve ever done.’


Hiddleston on Adrenaline

‘It’s extraordinary what happens to adrenaline as you’re doing it because it feels very real.’


Hiddleston on Dancing

‘Anyone who’s known me for any length of time knows that I love dancing.’


Hiddleston on his Dancing Talent

‘I don’t even think I can dance particularly well. I just have always had great enthusiasm for it and enjoy it.’

Tom Hiddleston’s Supplements


Protein Powder

Whey Protein

Hiddleston has whey protein as part of his health regimen to build muscle while staying lean.

Get it here



Hiddleston makes a point to eat nutrient-dense foods, but he also takes a back-up in the form of a multivitamin to be sure he’s covering all his bases.

Get it here

Tom Hiddleston’s Lifestyle

Bedtime Stories with Tom

Hiddleston recorded the bedtime story ‘Supertato’ which can be heard (and viewed) on YouTube.

Lifelong Love

Hiddleston says doing impressions and dancing are the 2 things he’s loved for his entire life. As a child, he created an imaginary radio show, doing all different voices as DJ and the weatherman. 

Best Bum Is No Joke

Hiddleston’s 2016 win for Rear of the Year (see the ‘Fitness’ section) is no joke. It included a crystal trophy engraved with his name and the title.

Always Learning

After playing Hank Williams, Hiddleston picked up some skills on the acoustic guitar and now takes it with him wherever he goes. He says one of the best things about acting is learning new skills.

‘The Perfect Boyfriend’

Hiddleston dated superstar Taylor Swift for a few months, and English actress Susannah Fielding for several years. He is currently dating another English actress, Zawe Ashton. He says, Don’t believe the hype that he makes a good boyfriend, and that it’s hard to date someone who is away for months at a time.

Regular Guy

When he’s home in London, Hiddleston does regular things, like visit with family, read, and think about home remodeling.


Hiddleston on His Childhood

‘I’m so grateful to have had a childhood that dragged out over time.’


Hiddleston on his London Lifestyle

‘[I] just try to be normal for a bit, do normal stuff, read books, think about how I might want to redo the kitchen.’


Hiddleston on a Perk of Acting

‘The privilege we are afforded is that we get to have these very intense new experiences, which you then carry with you.’


Hiddleston on Acting & Dancing

‘If you ask my sisters and my oldest friends, they’ll be like, “This is literally what he has done since he was 5.”’


Hiddleston on Fame

‘It’s a collection of other people’s opinions and nobody has any control over that. You can only control who you are.’


Hiddleston on Rumors That He is a ‘perfect’ Boyfriend

‘They’re all lies.’

Recommended Products

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Bench press
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Jimmy Choo sneakers

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Kong Skull Island
Kong: Skull Island

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