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How to Decide: Bulk or Cut?

Deciding whether to bulk (gain muscle) or cut (lose fat) is one of the most important decisions in your fitness journey. This free decision tool uses your current body fat percentage, gender, and goals to provide a science-based recommendation.

When Should You Cut (Lose Fat)?

• Men: Body fat above 18-20%
• Women: Body fat above 28-30%
• Why: High body fat reduces insulin sensitivity and makes muscle gain inefficient

When Should You Bulk (Build Muscle)?

• Men: Body fat below 10-12%
• Women: Body fat below 19-21%
• Why: Very low body fat can compromise hormones and recovery

What is Body Recomposition?

If you're in the middle range (men: 12-18%, women: 21-28%), you may be a candidate for body recomposition - simultaneously losing fat and gaining muscle. This works best for beginners or those returning to training.