How to Use the Bulk & Cut Cycle Planner
Enter your current weight, body fat percentage, bulk end body fat goal, cut target body fat, and TDEE to calculate optimal bulk and cut cycle durations along with daily calorie targets.
What is a Bulk & Cut Cycle?
Bulking maintains a calorie surplus to build muscle mass, while cutting creates a calorie deficit to reduce body fat while preserving muscle. Cycling these phases strategically maximizes long-term physique improvements.
Calorie Guidelines
During a bulk, maintain a 10–15% calorie surplus above TDEE. During a cut, apply a 15–20% deficit. Excessive surplus leads to unnecessary fat gain; too steep a deficit causes muscle loss.
Frequently Asked Questions
Aim for 0.2–0.3% body fat gain per week. This rate minimizes fat accumulation relative to muscle gain.
Consume 2.0–2.4g of protein per kg of body weight and maintain resistance training. Losing more than 1% of body weight per week significantly increases muscle loss risk.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor: 1.2 for sedentary, 1.375 for light exercise, 1.55 for moderate exercise, and so on.