Are you a male or a female?
0 kcals
0 0
2.0-2.6g/kg 0-0g
50
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1
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1
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1
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CUTTING
NUTRITION BUILDER
Welcome!
Let's start with a few simple questions
or a female?
cals 0 kcals
0 20 0 0
0-0g 2.0-2.6g/kg 0-0g
2.0 g/kg 50
2.0-2.6g/kg
0
Select
kcals per day to ac
low days high days
min slope min slope
kcals 0.9 2.0
0 0 0 0 0.95 2.1
0 maxy-int max y-int 1.0 2.2
0 0 0 0 1.05 2.3
1.1 2.4
0-0g 1.15 2.5
1.2 2.6
Below is a list of su
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#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
-100
100
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
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#DIV/0!
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#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
-100
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cals per day to achieve your target weight loss. To help with maintaining muscle mass and en
2.0 g/lb g/lb
2.1 g/lb
2.2 g/lb
2.3 g/lb
2.4 g/lb
2.5 g/lb
2.6 g/lb
elow is a list of supplements with their research-based dosages and conditions for their use th
change of bodyweight
1% of bodyweight in lbs
current bodyweight
bodyweight multiplier, example
weekly average kcal beginning target
gained 1+% of BW
gained 0-1% BW
first week adjustment, weekly average
low days kcal
high days kcal
PCF ratios low days PCF ratios refeed
protein #DIV/0! protein
carbs #DIV/0! carbs
fat #DIV/0! fat
#DIV/0!
Adjustment 2
Based on the change over the last two weeks, we'd like you to lose a little faster. We'
You're actually dropping SO much that we need to add back in some calories to keep
Great! Looks like your rate of weight loss is right on track and we're not going to adju
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
Adjustment 3
new calories
Adjustment 3
Based on the change over the previous two-week period, we'd like you to lose a little
You're actually dropping SO much that we need to add back in some calories to keep
Looks like your rate of weight loss is right on track and we're not going to adjust a thi
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
Adjustment 4
Based on the change over the last two weeks, we'd like you to lose a little faster. We'
You're actually dropping SO much that we need to add back in some calories to keep
Great! Looks like your rate of weight loss is right on track and we're not going to adju
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
Adjustment 5
new calories
Adjustment 5
Based on the change over the previous two-week period, we'd like you to lose a little
You're actually dropping SO much that we need to add back in some calories to keep
Looks like your rate of weight loss is right on track and we're not going to adjust a thi
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
Adjustment 6
Based on the change over the last two weeks, we'd like you to lose a little faster. We'
You're actually dropping SO much that we need to add back in some calories to keep
Great! Looks like your rate of weight loss is right on track and we're not going to adju
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
Adjustment 7
new calories
Adjustment 7
Based on the change over the previous two-week period, we'd like you to lose a little
You're actually dropping SO much that we need to add back in some calories to keep
Looks like your rate of weight loss is right on track and we're not going to adjust a thi
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
Adjustment 8
Based on the change over the last two weeks, we'd like you to lose a little faster. We'
You're actually dropping SO much that we need to add back in some calories to keep
Great! Looks like your rate of weight loss is right on track and we're not going to adju
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
Adjustment 9
new calories
Adjustment 9
Based on the change over the previous two-week period, we'd like you to lose a little
You're actually dropping SO much that we need to add back in some calories to keep
Looks like your rate of weight loss is right on track and we're not going to adjust a thi
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
###
Based on the change over the last two weeks, we'd like you to lose a little faster. We'
You're actually dropping SO much that we need to add back in some calories to keep
Great! Looks like your rate of weight loss is right on track and we're not going to adju
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
###
new calories
###
Based on the change over the previous two-week period, we'd like you to lose a little
You're actually dropping SO much that we need to add back in some calories to keep
Looks like your rate of weight loss is right on track and we're not going to adjust a thi
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
###
Based on the change over the last two weeks, we'd like you to lose a little faster. We'
You're actually dropping SO much that we need to add back in some calories to keep
Great! Looks like your rate of weight loss is right on track and we're not going to adju
percent change Adjustment 1-2
new calories
low day kcals
high day kcals
muscle mass and energy expenditure, you'll organize this over two consecutive refeed/high day
ions for their use that may be beneficial for liftes. Supplements are optional, and we aren't dire
e a little faster. We're going to drop 100 kcals per day and assess at the next adjustment. Lets
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
re not going to adjust a thing. Keep it going :)
you to lose a little faster. We're going to drop 100 kcals per day and assess at the next adjust
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
going to adjust a thing. Keep it going :)
e a little faster. We're going to drop 100 kcals per day and assess at the next adjustment. Lets
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
re not going to adjust a thing. Keep it going :)
you to lose a little faster. We're going to drop 100 kcals per day and assess at the next adjust
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
going to adjust a thing. Keep it going :)
e a little faster. We're going to drop 100 kcals per day and assess at the next adjustment. Lets
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
re not going to adjust a thing. Keep it going :)
you to lose a little faster. We're going to drop 100 kcals per day and assess at the next adjust
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
going to adjust a thing. Keep it going :)
e a little faster. We're going to drop 100 kcals per day and assess at the next adjustment. Lets
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
re not going to adjust a thing. Keep it going :)
you to lose a little faster. We're going to drop 100 kcals per day and assess at the next adjust
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
going to adjust a thing. Keep it going :)
e a little faster. We're going to drop 100 kcals per day and assess at the next adjustment. Lets
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
re not going to adjust a thing. Keep it going :)
you to lose a little faster. We're going to drop 100 kcals per day and assess at the next adjust
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
going to adjust a thing. Keep it going :)
e a little faster. We're going to drop 100 kcals per day and assess at the next adjustment. Lets
me calories to keep you heading sustainably forward. Let's add 100 kcals per day and assess a
re not going to adjust a thing. Keep it going :)
ecutive refeed/high days, and five consecutive low days. You can eat anywhere in the ranges
ional, and we aren't directly recommending them. Feel free to consult a doctor or registered d
e next adjustment. Lets get it!
ls per day and assess at the next adjustment.
ssess at the next adjustment. Lets get it!
ls per day and assess at the next adjustment.
e next adjustment. Lets get it!
ls per day and assess at the next adjustment.
ssess at the next adjustment. Lets get it!
ls per day and assess at the next adjustment.
e next adjustment. Lets get it!
ls per day and assess at the next adjustment.
ssess at the next adjustment. Lets get it!
ls per day and assess at the next adjustment.
e next adjustment. Lets get it!
ls per day and assess at the next adjustment.
ssess at the next adjustment. Lets get it!
ls per day and assess at the next adjustment.
e next adjustment. Lets get it!
ls per day and assess at the next adjustment.
ssess at the next adjustment. Lets get it!
ls per day and assess at the next adjustment.
e next adjustment. Lets get it!
ls per day and assess at the next adjustment.
nywhere in the ranges for carbs and fat shown below without going over your target calories,
a doctor or registered dietician and click the name of each supplement to learn more about the
er your target calories, or set specific targets within these ranges for more precision.
to learn more about them on Examine.com if you'd like to make an informed choice regarding
more precision.
ormed choice regarding their use.
