The Cut & Keep Blueprint
Free fat loss macros + a maintenance plan so the weight stays off
1. Your Profile
System uses formula based on metrics above. Uncheck to skip.
2. The Cut Protocol (Deficit & Length)
System Protocol: Select your diet duration. A scientifically optimal deficit will be applied. For durations exceeding 12 weeks, deficits are strictly capped at 15% to prevent extreme lean mass loss.
Diet Duration
8 WEEKS Hard Standard Cut
Deficit Scale Override
15% Moderate
Daily Caloric Target
0 KCAL
FREE FURTHER PERSONALISATION
Enter your details to unlock a fully customisable macro plan for your deficit AND your maintenance phase FOR FREE.
3 Cut Protocol Macros
Rec: 1.6 - 2.4g. Higher protein required for lower body fat %.
Fat amounts should not go below 25% total calories to prevent health complications.
Protein
0g
Fat
0g
Carbs
0g
Fibre Min.
0g
The Keep Protocol (Maintenance)
Crucial4. Maintenance Phase(s)
Phase lengths and macros are suggested based on duration you were on a deficit.
Projected Bodyweight
0 kg
Est. New Body Fat
0%
Recalculated Metrics
BMR: 0
TDEE: 0
*Assumes 100% weight loss is fat mass and activity level does not change
Medical, Nutritional & Privacy Disclaimer: Information provided by the Deficit Blueprint Calculator is strictly for general informational and educational purposes. It does not replace consultation or diagnosis by a registered clinical nutritionist, dietitian, or licensed medical practitioner.
This tool is provided as a free service. To the maximum extent permitted by New Zealand law, I Am Choong disclaims liability for adverse health effects, injuries, or damages arising from the use of this tool. By opting in, you consent to data collection per the NZ Privacy Act 2020.