The cut-or-bulk decision is simpler than the internet makes it look. The right answer comes from two inputs: your current body fat percentage, and how long you've been training. This guide gives you the framework.
If you're a man
- Above 20% body fat → cut first.
- 15-20% → cut if you're going to a beach event, otherwise maintain or recomp.
- 10-15% → bulk if you want to add muscle.
- Below 10% → bulk; you've earned it.
If you're a woman
- Above 28% → cut first.
- 22-28% → maintain or recomp; small surplus if explicitly building muscle.
- 18-22% → bulk if your goal is muscle.
- Below 18% → bulk; sustained lower than this is hard on health.
Use the body fat calculator to estimate where you are.
Setting numbers for a cut
Use the deficit calculator. Aim for 0.5-1% bodyweight loss per week. Protein at 2.2 g/kg. Fat at 25% of calories. Carbs fill the rest.
Setting numbers for a bulk
10% above TDEE is plenty for lean gains. Expect 0.25-0.5 lb/week of weight gain, half of which is muscle if you're a beginner, less if you're advanced. Anything faster is mostly fat.
How long should each phase last?
- Cuts: 8-16 weeks max. Then a 2-4 week diet break at maintenance.
- Bulks: 12-24 weeks. End when body fat creeps too high (typically 17-18% for men, 25-27% for women).
Signals to switch phases
End a cut when: progress stalls for 3+ weeks at your minimum sustainable calories, lifts are dropping, sleep is poor, libido is gone. End a bulk when: body fat is at the upper edge of your range, conditioning is worsening, clothes don't fit.
The recomp option
Recomp (eating at maintenance while training hard) works best for beginners, returning lifters, and people who lift while losing meaningful body fat for the first time. After 18-24 months of serious training, recomp gets very slow.
Whichever phase you pick, calculate your numbers with the macro calculator, commit for 12 weeks, and review honestly.