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12-week cut

v2

A 12-week calorie deficit aimed at ~0.5-1% bodyweight per week. Macro split prioritises protein; carbs cycle around training days.

Available
All levelsdietcut12-weekdeficit

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install 12-week cut and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Daily calorie target = (maintenance) - (deficit). Maintenance is estimated at activation from the user's bodyweight + activity level (parameters); deficit is set at activation (default 500 kcal/day). Macro split is protein-priority: protein = 2g x bodyweight kg (rounded to nearest 5g), fat = max(0.6g x bodyweight, 50g), carbs fill the remainder.

Decision rules for the coach

  • Front-load carbs around training. When the user has a workout card in today's grid, plan ~50% of the day's carbs in the pre/peri-workout window.
  • Don't negotiate the deficit. If the user logs above target, acknowledge and move on; don't preach. If they log significantly below target (>500 kcal under), gently flag it as fatigue risk.
  • Free-text food logging. Use the free-text-meal-log skill when the user describes meals in plain language ("had a turkey wrap and a banana"). One clarifying question max.
  • Weekly weigh-in. At the start of each week, ask for current weight. Use evaluate to recompute the running rate of loss; if rate < 0.25%/week for two consecutive weeks, suggest dropping daily calories by 100 (only after the user confirms).
  • Inline caveats. Restrictive-diet phase touches the medical surface — emit the caveat per the respond-to-medical skill on any message that recommends a deficit.