1. Calculate your TDEE using a calculator online. This will give an idea of maintenance calories. 2. Understand how much weight you need to lose by January. 3. Go into a calorie deficit based. 200-300 per day on the low end, 500-700 on the high end. Deficit depends on how much weight you need to lose, how much your losing per week, and how accurate your starting tdee was. 4. Macros 1g protein per pound body weight per day for sure. Carb and fat percentages I would customize to you and your history. I started at 203lbs and am currently 192lbs. Losing ~1.2lbs per week. My Macros are 180g protein, 120-180g of carbs and ~55g fat per day. A bit higher carbs on training days. 5. Training: I’m doing 4 weight training sessions per week, cycling 30-40 miles per week(zone 2) and weight vest walking 2-3 times per week. For BJJ, something like 3-4 BJJ sessions per week, 2-3 weight training sessions and 1-2 active recovery/mobility sessions could work. (Full transparency, I would defer to other fighters and coaches here for training structure as that is outside my area of expertise.)

Really appreciate the depth and inclusion of principle sources!