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Bulking vs cutting: which should you do first?

What each phase does, the calorie numbers for each and a simple way to choose where to start.

Written by Updated 8 min read

Bulking means eating more calories than you burn to build muscle, and cutting means eating fewer to lose fat. If you are fairly lean, start with a lean bulk. If you carry more body fat and want to look leaner, cut first. If you are new to lifting, a slow recomp (eating near maintenance) may work. Your TDEE sets the numbers for all three. Find your TDEE with the TDEE calculator first.

Infographic: Bulking vs cutting: where to start. New to lifting? A slow recomp at maintenance can work too.
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Bulking versus cutting at a glance

Lean bulkStandard bulkCut
Calories vs maintenanceAbout +250About +500About −250 to −500
Weight changeAbout +0.25 kg/weekAbout +0.5 kg/weekAbout −0.5 to −1% of body weight a week
GoalGain muscle, minimal fatGain muscle fasterLose fat, keep muscle
Protein1.6–2 g/kg1.6–2 g/kg1.6–2 g/kg (or a little higher)
TrainingHeavy resistance training in every phase

Numbers match our bulking calculator and cutting calorie calculator.

Which should you do first?

These body fat guides are common rules of thumb rather than research cut-offs.

Your situationMenWomenStart with
Already lean, want more muscleUnder about 15%Under about 25%Lean bulk
Middle rangeAbout 15–20%About 25–30%Your preference: slow recomp, short cut or lean bulk
Higher body fatOver about 20%Over about 30%Cut first
New to lifting or returningAny, if not very highRecomp near maintenance

Do not know your body fat? Estimate it with the body fat calculator, and remember it is an estimate (what 12% body fat looks like explains the ranges).

Worked example

Man, 30, 80 kg, 178 cm, moderately activeBMR = 800 + 1,112.5 − 150 + 5 = 1,767. TDEE = 1,767 × 1.55 = 2,740 calories. A lean bulk is about 2,990, a standard bulk about 3,240, and a cut about 2,240 (−500). At 20 percent body fat he would cut first, to about 15 percent (about 75.3 kg), then lean bulk from there.

How to run each phase

A lean bulk

  1. Set calories at TDEE + 250 and protein at 1.6 to 2 g/kg.
  2. Weigh weekly. Aim for a gain of about 0.25 to 0.5 percent of body weight a week.
  3. If you gain faster, trim 100 calories. If not at all after 3 weeks, add 100.

A cut

  1. Set calories at TDEE − 250 to 500, keeping above 1,200 (women) or 1,500 (men).
  2. Keep lifting heavy, and keep protein high (how to lower body fat percentage without losing muscle).
  3. Adjust weekly (track and adjust) and recalculate as you lose weight (why TDEE drops).

A recomp

Eat near maintenance with high protein and progressive lifting. Progress is slower and shows up as a smaller waist and stronger lifts, not the scale. Research on body recomposition suggests trained people can build muscle and lose fat at the same time, with the best results in beginners.

When to switch

  • Switch from bulk to cut when you reach roughly the top of your range (about 20 percent for men or 30 percent for women) or feel you have gained too much fat.
  • Switch from cut to maintenance or bulk when you reach your target, or when training and mood suffer.
  • Spend two to three weeks at maintenance between phases (find your real maintenance calories).

Be careful with extremes. If dieting dominates your thoughts or you notice unhealthy eating patterns, speak to a doctor or registered dietitian.

Get calories and macros for your bulk.

Open the bulking calculator

Frequently asked questions

Should I bulk or cut first?
If you are fairly lean (roughly under 15 percent body fat for men or 25 percent for women), a lean bulk is a good start. If you are above that and want to look leaner, cut first. If you are new to lifting, you may be able to do both slowly (recomp). These thresholds are rules of thumb, not research cut-offs.
How big should my surplus be?
For a lean bulk, about 250 calories above maintenance, which gives roughly 0.25 kg of weight gain a week. A standard bulk uses about 500 above maintenance and gains faster but adds more fat.
How big should my deficit be for a cut?
250 to 500 calories below maintenance, about 0.5 to 1 percent of body weight a week. Slower cuts keep more muscle.
How long should a bulk or cut last?
Many people use 8 to 16 weeks for a cut and several months for a bulk. Hold at maintenance for two to three weeks between phases to reset.
Can you build muscle and lose fat at the same time?
Yes, especially beginners, people returning to training and those with more body fat. This is called body recomposition. It is slower than a dedicated bulk or cut.

Keep reading

How to lower body fat percentageCut without losing muscle.How much protein do you need?Grams per kg by goal.Macro splits explainedSet your split.

Sources

  1. Barakat C, Pearson J, Escalante G, Campbell B, De Souza EO. Body recomposition: can trained individuals build muscle and lose fat at the same time? Strength Cond J. 2020;42(5):7–21.
  2. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. PubMed 24864135
  3. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
  4. Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97–104.