Bulk or cut calculator
The most-asked question in lifting forums, answered from your body fat, training experience and goal, with a weekly rate you can actually follow.
Short answer
Cut if you’re above about 15–20% body fat (men) or 25–30% (women); lean bulk if you’re lean (about 12% or less for men, 20% or less for women); beginners in between can recomp. Enter your numbers above for a verdict, a weekly rate and how long it should take.
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Don’t know your body fat? Get a repeatable estimate from a tape measure with the body fat calculator, or compare yourself with the body fat percentage chart.
The rules behind the verdict
| Body fat | Men | Women | Usual verdict |
|---|---|---|---|
| Lean | 12% or less | 20% or less | Lean bulk |
| Moderate | 12–15% | 20–25% | Lean bulk, or cut if you want abs; beginners recomp |
| Higher | 15–20% | 25–30% | Cut (beginners can recomp) |
| High | 20% or more | 30% or more | Cut |
These are common coaching rules of thumb, not laws. Many coaches suggest cutting at about 0.5–1% of bodyweight a week and bulking slowly: about 1–1.5% of bodyweight a month for beginners, 0.5–1% for intermediates and 0.25–0.5% for advanced lifters, so most of what you gain is muscle.
What recomp means
Body recomposition means losing fat and gaining muscle at the same time, eating around maintenance with hard training and plenty of protein. It works best for beginners, people returning after a break, and people with more body fat. The scale barely moves, so judge it by your waist and matched photos. Read how to track a recomp.
How to know if it’s working
Re-check every 4 weeks: the same front and side photo, waist measurement and average weight. In ProgressLens, the ghost overlay makes each photo match the last one, so a cut or bulk shows up as a real change rather than a new angle.
See also: What body fat to bulk, cut or recomp at
FAQ
Frequently asked questions
Should I bulk or cut if I’m skinny fat?
Usually recomp or a short cut first. Skinny fat means low muscle with some fat, so lifting hard at maintenance calories with high protein often fixes both. If you’re above about 20% (men) or 30% (women), cut first.
Should I bulk or cut at 15% body fat?
At 15% (men) either works. Cut to about 12% if you want visible abs; otherwise a slow lean bulk is fine. Beginners can recomp.
Should I bulk or cut at 20% body fat?
Cut. Most coaches suggest getting to about 15% (men) or 25% (women) before bulking, so the next bulk adds mostly muscle.
How long should a cut last?
Typically 8–16 weeks at 0.5–1% of bodyweight a week, then a few weeks at maintenance.
How do I know my body fat?
A tape-based estimate (US Navy method) is free and repeatable. Our body fat calculator does it in a minute.