ARC calculator
Bulk, Cut, or Recomp
Answer a few questions and get a path to consider — cut, lean gain, or recomp — with a clear next tool.
These results are estimates, not guarantees. ARC is an educational fitness-planning product, not medical treatment.
Next tool
Calorie deficit
Estimate maintenance with Mifflin-St Jeor, then compare 10–25% deficit scenarios. Default is 15%.
Protein
Get a daily protein range and a practical middle target, then split it across your meals.
Weight loss timeline
Estimate a week and date range to reach a goal weight using conservative weekly rates — not a promised deadline.
Related guides
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.