Last updated: May 2026
Get precise calorie and macro targets for your cutting or bulking phase based on your body stats.
Your Stats
Phase Selection
Results
Cutting: A calorie deficit of 250–750 kcal/day below TDEE to lose fat while preserving muscle. Higher protein intake (0.8–1.2g/lb of lean body mass) is critical during a cut to minimize muscle loss.
Bulking: A modest calorie surplus of 200–400 kcal/day above TDEE. A "lean bulk" minimizes fat gain while supporting muscle growth. Aggressive bulks (500–700 kcal surplus) build mass faster but with more fat gain.
Body Recomp: Eating at maintenance while training hard. Works best for beginners or people returning from a break. Slower progress but no dedicated cut/bulk phase needed.
Macro targets: Protein (4 kcal/g) is set by lean body mass. Remaining calories split ~40–50% carbs, 20–30% fats based on preference.
⚠️ These are evidence-based estimates. Individual results vary based on training, sleep, hormones, and genetics. Consult a registered dietitian for a personalized nutrition plan.
Cutting and bulking are the two primary phases in a structured body-composition program. A cut is a deliberate calorie deficit phase designed to reduce body fat while preserving as much lean muscle as possible. A bulk is a calorie surplus phase focused on providing the raw materials — extra energy and protein — that muscles need to grow after resistance training stimulus.
Most intermediate and advanced lifters cycle between these phases rather than attempting to simultaneously build muscle and lose fat (often called body recomposition). While recomposition is possible, especially for beginners, dedicated cut and bulk cycles typically yield faster, more measurable results over a 12–24 week horizon. Choosing the right phase depends on your current body fat percentage, training history, and short-term goals.
| Phase | Calorie Target | Protein Target | Goal | Duration |
|---|---|---|---|---|
| Aggressive Cut | TDEE − 750 cal | ~1 g/lb bodyweight | Fat loss, strength maintenance | 8–12 weeks |
| Moderate Cut | TDEE − 500 cal | ~1 g/lb bodyweight | Fat loss, muscle preservation | 12–16 weeks |
| Maintenance | TDEE | ~0.8 g/lb bodyweight | Body recomposition | Ongoing |
| Lean Bulk | TDEE + 200–300 cal | ~0.8 g/lb bodyweight | Muscle gain, minimal fat | 16–24 weeks |
| Standard Bulk | TDEE + 400–500 cal | ~0.7 g/lb bodyweight | Muscle gain, moderate fat | 16–24 weeks |
| Dirty Bulk | TDEE + 700+ cal | ~0.7 g/lb bodyweight | Maximum mass gain | 12–16 weeks |
What is the difference between a cut and a bulk?
A cut is a calorie-deficit phase aimed at reducing body fat while preserving muscle. A bulk is a calorie-surplus phase designed to maximize muscle growth by ensuring the body has excess energy available for repair and hypertrophy after weight training.
How long should a bulk last?
A lean bulk typically lasts 16–24 weeks. Longer bulks allow more cumulative muscle growth but also accumulate more body fat. Most lifters plan their bulk to end before body fat climbs above 18–20% (men) or 28–30% (women), then begin a cut to lean back out.
Can you build muscle in a calorie deficit?
Yes, but it is limited and context-dependent. Beginners, people returning after a break, and those with higher body fat percentages can often build muscle while in a deficit — this is called body recomposition. Experienced, lean lifters generally need a surplus to make meaningful muscle gains.
What is body recomposition?
Body recomposition is the simultaneous process of losing fat and gaining muscle — typically done near maintenance calories with high protein intake and consistent resistance training. Results are slower than dedicated cut or bulk phases but eliminate the need to cycle between extremes.
When should I switch from a cut to a bulk?
Most coaches recommend switching to a bulk once you have reached a body fat percentage you are happy with — typically around 10–12% for men or 18–20% for women. Cutting too far can impair hormonal health, strength, and the body's ability to gain muscle effectively once you switch to a surplus.