Inside Joe Thomas' weight loss journey: Shedding 60 pounds post-NFL
After dominating the NFL as a 300-pound offensive lineman, Joe Thomas surprised fans by losing 60 pounds after his 2018 retirement. The 10-time Pro Bowler, now leaner and healthier at 255 pounds, said he was eager to slim down, saying:
I was more eager to lose weight than almost anything.
Source: UGC
TABLE OF CONTENTS
Key takeaways
- Joe Thomas played 11 NFL seasons (2007–2017) at 312 lbs, starting all 167 games as left tackle for Cleveland.
- At 6'6", he earned 10 Pro Bowls and set an NFL record with 10,363 consecutive snaps before retiring in 2017.
- Post-retirement, Thomas dropped nearly 60 pounds to 255 pounds by cutting 6,000 daily calories through strict portion control.
Profile summary
| Full name | Joseph Hayden Thomas |
| Gender | Male |
| Date of birth | 4 December 1984 |
| Age | 40 years old (as of 2025) |
| Zodiac sign | Sagittarius |
| Place of birth | Brookfield, Wisconsin, USA |
| Current residence | Cleveland, Ohio, USA |
| Nationality | American |
| Ethnicity | White |
| Sexuality | Straight |
| Height | 6'6" (198 cm) |
| Weight | 255 lbs (115.7 kg) |
| Hair colour | Brown |
| Eye colour | Blue |
| Mother | Sally Thomas |
| Father | Eric Thomas |
| Marital status | Married |
| Spouse | Annie Thomas |
| Children | 3 |
| School | Brookfield Central High School |
| University | University of Wisconsin–Madison |
| Profession | Former NFL player, offensive line coach, analyst |
| Net worth | $48 million |
| Social media | InstagramX (Twitter) |
Joe Thomas' weight loss started after his 2018 retirement
The former NFL player began his weight loss journey after announcing his retirement on March 14, 2018, following a triceps injury in 2016. Once listed at 312 lbs (142 kg), he shed nearly 60 pounds in just over six months, reaching 255 lbs (115.7 kg).
His playing weight had left him battling heartburn and relying on unhealthy eating to maintain size. In a 2019 interview with Men’s Health, following Joe Thomas’ retirement, he admitted that losing weight was his top priority, saying:
I couldn’t wait until I was done playing and could lose weight, move around and feel better. After I retired, it was really easy to lose that first 20, 30, 40 pounds...I had to eat smarter...I’m [now] down to 255.
Source: Original
He played at 312 pounds during his 11-year Browns career
Joe Thomas played 11 seasons with the Cleveland Browns at 312 pounds, earning 10 Pro Bowls and setting an NFL record with 10,363 consecutive snaps.
His NFL lineman body weight, built up from 250 lbs in high school, was central to his dominance and required strict maintenance. During a 2020 interview with ESPN, he explained:
I felt that if I missed a meal after two hours, I was going to lose weight, and I was going to get in trouble. That was the mindset I had. We got weighed in on Mondays, and if I lost 5 pounds, my coach was going to give me hell.
Source: Getty Images
Thomas cut over 6,000 calories daily to shed weight
During his 2023 Hall of Fame induction, fans highlighted Joe Thomas’ before-and-after transformation, as he appeared leaner after changing his diet.
The NFL veteran shifted from a 6,000-calorie intake to balanced eating, using the MyPlate app to track meals. In a GQ interview, he shared:
I was eating 6,000, 7,000 calories a day...I realised how powerful changing my diet—eating more vegetables, fruits, lean proteins, more whole foods, while throwing in intermittent fasting...I wanted to eat healthy to feel better.
Source: Getty Images
His transformation relied on low-impact workouts and swimming
Joe Thomas’ workout routine focused on low-impact exercises such as swimming, biking, yoga, and light bodybuilding. These activities allowed him to stay fit while protecting his joints from strain.
In a 2019 interview on Joe Thomas' transformation, the former NFL lineman, now a US Masters Swimming member, explained:
I wanted to find a way to stay in shape. I've had five knee surgeries, so running was out of the question. I needed something that had no impact on my joints, so I decided to start swimming again. Now I swim for 30 minutes two or three times a week, and I feel great when I'm done.
Joe Thomas now works as an NFL Network analyst
The ten-time NFL Pro Bowler now works as an analyst for the NFL Network, appearing on Thursday Night Football shows.
He also co-hosts the ThomaHawk Show podcast and coaches the Munich Ravens in the European League of Football. In an interview with Ohio Magazine, he explained why he pursued broadcasting, saying:
I love teaching and coaching, but coaches in college and pro football don’t have the time to be fathers or businessmen. To be one of the faces of the network is cool. This gives me enough of a taste of the game. It’s a dream post-retirement job.
Source: Getty Images
Frequently asked questions
- What is Joe Thomas' height? The former NFL lineman stands 6 feet 6 inches tall.
- How did Joe Thomas lose weight? He slimmed down through low-impact workouts and disciplined diet tracking.
- How much does Joe Thomas weigh now? He now weighs around 255 pounds, with some reports suggesting 250 pounds.
- How many calories did Joe Thomas eat a day? The former NFL player consumed 6,000 to 7,000 calories daily before cutting intake.
Conclusion
Joe Thomas’ weight loss from 312 to 255 pounds shows his commitment to a healthier, more sustainable lifestyle. His remarkable transformation demonstrates the same determination off the field that made him one of the NFL’s most reliable linemen.
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