Cut / Bulk Planner
Build a complete periodised nutrition plan: cut fat, maintain, then bulk — or bulk then cut. Each phase has exact calorie targets.
Why periodise your nutrition?
Trying to lose fat and build muscle simultaneously at an intermediate level is inefficient. The hormonal and caloric conditions that maximise muscle protein synthesis (a calorie surplus, high insulin, high anabolic hormones) conflict with those that optimise fat oxidation (a deficit, low insulin, elevated cortisol). Dedicated phases produce faster results than perpetual maintenance.
A cut phase uses a moderate deficit (typically 300–500 kcal/day) to lose fat while preserving muscle with high protein and continued resistance training. A bulk phase uses a small surplus (200–300 kcal/day) to maximise muscle growth while limiting unnecessary fat gain. The maintenance transition between phases helps reverse metabolic adaptation and hormonal suppression from the cut.
The planner assumes a 400 kcal/day cut deficit and a 250 kcal/day bulk surplus. These are conservative, evidence-based values that minimise muscle loss during cuts and fat gain during bulks.
Frequently Asked Questions
- Should I cut or bulk first?
- If your body fat is above ~20% (men) or ~30% (women), cut first. Excess fat reduces insulin sensitivity and testosterone, making bulking less efficient. If you're already lean, bulk first to maximise muscle-building conditions. For most intermediate lifters with moderate body fat, a cut-first approach is recommended.
- What is the maintenance phase for?
- Two weeks at maintenance between phases serves as a physiological and psychological reset. It allows leptin levels to recover after a cut (reducing hunger and metabolic adaptation), gives the body time to consolidate new muscle from a bulk, and reduces diet fatigue before starting the next phase.
- Why only 250 kcal surplus for bulking?
- A lean bulk surplus of 200–300 kcal/day is designed to maximise muscle growth while minimising fat gain. Muscle tissue can only be synthesised at a limited rate — roughly 1–2 kg per month for beginners, 0.5–1 kg per month for intermediates. Larger surpluses primarily produce additional fat, not muscle, requiring a longer cut afterwards.
- How often should I adjust my calorie targets?
- Every 4–6 weeks. As your weight changes, your TDEE changes — losing weight lowers it, gaining weight raises it. Failing to adjust is the most common reason people plateau. Recalculate your TDEE and update your targets at each 4-week check-in.