---
title: Bulk or Cut Calculator: Should I Bulk, Cut or Recomp?
url: https://progresslens.app/tools/bulk-or-cut-calculator/
language: en
updated: 2026-11-13
---

# 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.

Calculated in your browser. Nothing you enter is sent anywhere.

Don’t know your body fat? Get a repeatable estimate from a tape measure with the [body fat calculator](https://progresslens.app/tools/body-fat-calculator/), or compare yourself with the [body fat percentage chart](https://progresslens.app/body-fat/).

## 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](https://progresslens.app/guides/how-to-track-body-recomposition/).

## 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 how far you’ve come.

Take a check-in, tap AI Analyze and get your Progress Report: body-fat range, what changed, fat or muscle, and whether to cut or bulk. On iPhone, iPad and Android, with no account. Your photos stay on your phone.

**See also:** [What body fat to bulk, cut or recomp at](https://progresslens.app/guides/what-body-fat-to-bulk-or-cut/)

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](https://progresslens.app/tools/body-fat-calculator/) does it in a minute.

## More free tools

[Body fat estimatorYour look plus a tape measure, no upload.Open →](https://progresslens.app/tools/body-fat-estimator/)[TDEE calculatorMaintenance calories, and to cut or bulk.Open →](https://progresslens.app/tools/tdee-calculator/)[Macro calculatorProtein, carbs and fat for your goal.Open →](https://progresslens.app/tools/macro-calculator/)[GLP-1 weight loss calculatorOzempic and Mounjaro trial averages for you.Open →](https://progresslens.app/tools/glp-1-weight-loss-calculator/)[Protein calculatorGrams a day for muscle, fat loss or GLP-1.Open →](https://progresslens.app/tools/protein-calculator/)[How long to get absWeeks and date to your target body fat.Open →](https://progresslens.app/tools/how-long-to-get-abs-calculator/)

---
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