---
title: What Body Fat to Bulk, Cut or Recomp At (By Number)
url: https://progresslens.app/guides/what-body-fat-to-bulk-or-cut/
language: en
updated: 2026-11-13
---

# At what body fat should you bulk, cut or recomp?

By the [ProgressLens team](https://progresslens.app/about/) · Updated November 13, 2026

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.

**On this page**
- [Start and stop points](#table)
- [Your number: what to do](#numbers)
- [Skinny fat?](#skinny-fat)
- [How to know your number](#know)
- [FAQ](#faq)

## 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 |

### Get a cut or bulk verdict from your photos.

ProgressLens lines up every photo with your last one, then AI Analyze tells you your body-fat range, what changed, fat vs muscle, and whether to cut or bulk. iPhone and Android, private, no account.

## 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](https://progresslens.app/guides/skinny-fat-what-to-do/).

## How to know your number

Use the same method every time: tape measure ([free calculator](https://progresslens.app/tools/body-fat-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](https://progresslens.app/tools/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.

## Keep reading

[Should I bulk or cut?A simple answer by body fat, with rates.Read more →](https://progresslens.app/guides/should-i-bulk-or-cut/)[Skinny fat: what to doWhy recomp is usually the answer.Read more →](https://progresslens.app/guides/skinny-fat-what-to-do/)[How much muscle can you gain?Realistic numbers by training age.Read more →](https://progresslens.app/guides/how-much-muscle-can-you-gain/)

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ProgressLens is an AI progress photo app for iPhone, iPad and Android that turns your check-in photos and tape measurements into a Progress Report: your body-fat range, what changed, whether you are losing fat or muscle, and whether to cut, lean bulk, recomp or maintain.
App Store: https://apps.apple.com/app/progresslens/id6806300575
Google Play: https://play.google.com/store/apps/details?id=app.progresslens