At what body fat should you bulk, cut or recomp?
The start and stop points coaches use, number by number, for men and women.
Short answer
Men: start a lean bulk at about 10–13% body fat, stop at about 15–18%; cut from above about 18–20% down to 10–12%. Women: bulk from about 18–22%, stop at about 26–28%; cut from above about 28–30% down to 20–22%. Recomp works best at about 15–25% (men) or 25–35% (women) for beginners and returners.
Start and stop points
| Men | Women | |
|---|---|---|
| Start a lean bulk at | About 10–13% | About 18–22% |
| Stop a bulk at | About 15–18% | About 26–28% |
| Cut if above | About 18–20% | About 28–30% |
| Cut down to | About 10–12% | About 20–22% |
| Recomp sweet spot | About 15–25% (beginners, returners) | About 25–35% |
Coaching conventions, not rules of physiology, and estimates can be several points off, so treat the numbers as zones.
Your number: what to do
| Body fat | Man | Woman |
|---|---|---|
| 12% | Lean bulk | Very lean: bulk or maintain |
| 15% | Either: a short cut for abs, or a slow bulk | Lean bulk |
| 18% | Cut, or recomp if new to lifting | Lean bulk |
| 20% | Cut (or recomp as a beginner) | Lean bulk or recomp |
| 25% | Cut | Either: recomp or a slow bulk; cut for definition |
| 30% | Cut | Cut, or recomp as a beginner |
Skinny fat?
Low muscle and a soft middle (often 18–25% for men at a normal weight) is where recomp shines: maintenance calories, high protein, serious lifting. Read skinny fat: what to do.
How to know your number
Use the same method every time: tape measure (free calculator), a smart scale under identical conditions, or ProgressLens, which reads photos plus tape and gives you a range and a verdict. Or try the bulk or cut calculator.
FAQ
Frequently asked questions
If I’m 20% body fat should I bulk or cut?
Men at 20%: cut, or recomp if you’re a beginner. Women at 20%: you’re lean, so a lean bulk or recomp fits.
Should I bulk or cut at 15% body fat?
Men: either; a short cut to about 12% makes the next bulk cleaner. Women: lean bulk.
Should I bulk or cut at 18% body fat?
Men: usually cut first, or recomp if new. Women: lean bulk.
At what body fat percentage should I recomp?
Recomp works best for beginners and returners at about 15–25% (men) or 25–35% (women).
What body fat percentage is best to start a bulk?
About 10–13% for men and 18–22% for women, so you can gain for months before needing to cut.