Build muscle
Bulk, Cut, or Recomp
Answer a few questions and get a path to consider, cut, lean gain, or recomp, with a clear next tool.
How the path is chosen
The tool is conversational. It uses your goal, training experience, recent weight trend, whether you will accept gaining weight, and optional body-composition context. It does not require photos and it does not lock a decision to a body-fat percentage.
How this is calculated
- A cut is a deficit. A lean gain is a small surplus. A recomp is near maintenance.
- The alternative path is there because constraints change.
The three options are spelled out in bulk vs cut vs recomp.
Questions
Should I bulk or cut first?
It depends on your goal, recent weight trend, training experience, and whether you will accept gaining. The bulk vs cut vs recomp calculator suggests a first path and an alternative. Bulk vs cut vs recomp.
What is body recomposition?
Recomp means trying to lose fat and add muscle in the same block, usually near maintenance calories, with enough protein and training. It is slower to see on the scale than a dedicated cut or lean gain.
Who should consider recomp?
People who want both fat loss and muscle, will train consistently, and are not in a hurry for a large scale change. Newer lifters and people returning from a layoff often have more room for it. The tool does not lock the choice to a body-fat percentage.
How fast should a lean bulk be?
A lean gain is a small surplus, not an unlimited eat-up. After you pick a path, use the calorie tool and the protein calculator for numbers you can actually run.