This is your foundation-setting phase. You're not trying to lose weight or gain weight. You're teaching your body what "normal" looks like and building the habits that make every other phase work.
This is your foundation-setting phase. You're not trying to lose weight or gain weight. You're teaching your body what "normal" looks like. For many people — especially those coming off holiday eating or years of yo-yo dieting — this is the most important phase of the entire year.
Most people make the mistake of jumping straight into a cut on January 1st, when their willpower and habits are at their weakest. Instead, you spend Q1 rebuilding consistency. You stabilize your weight, lock in your tracking habits, and prepare your body for the work ahead.
Maintenance is where you practice the skills that make every other phase work: consistent tracking, hitting protein targets, building meal routines, and learning to eat at your actual energy needs without the psychological pressure of a deficit or surplus.
Open the Black Iron Macro Calculator, enter your current stats, and set the goal to "Maintain." Your daily targets for this phase are below.
Your TDEE — this is your maintenance number, the calories your body burns in a day. No surplus, no deficit. Just fueling what you do.
Hit this number every single day. This is non-negotiable in every phase. Protein protects your muscle and keeps you full.
Follow the calculator's split. These can flex slightly day to day as long as total calories and protein stay on target.
Enter your current stats below. Your goal is pre-set to "Maintain" for this phase.
Here's what the next 12 weeks look like as your body stabilizes and your habits lock in.
If you're coming off holiday eating, your weight may drop initially as water retention normalizes. This is not fat loss — it's your body recalibrating. Don't chase it.
Your weight should stabilize within a 2–3 lb range. If it's trending up or down consistently, your activity level input may need adjusting. Rerun the calculator.
By now, tracking should feel automatic. Your energy and performance in the gym should be consistent. You're ready for the cut.
Before moving to Phase 2 (Cut) on April 1, confirm that you've met each of these criteria.
Your weight has been stable (±2–3 lbs) for at least 2–3 weeks
You've been consistently tracking for at least 4 weeks
You've recalculated your macros with your current weight, goal set to "Lose Fat"
You're mentally ready for 12 weeks of intentional deficit
The cutting phase is the highest-motivation moment of the year. Don't start without a system.
Get the Blueprint — $99/yearFounding Member pricing. Limited spots.