Fitness guide
Bulk and cut macros without guessing your calories
Most bulk/cut plans fail because the calorie gap is too aggressive or protein is treated as optional. A workable phase starts from maintenance calories, applies a modest surplus or deficit, anchors protein to body weight, then adjusts from scale and training feedback—not from social media templates.
Updated 2026-09-05
Find a realistic maintenance first
If your weight has been stable for two weeks, your average daily intake is a practical maintenance estimate. If not, use a TDEE estimate and treat the first 10–14 days as calibration—not judgment day.
Large jumps (+500 for bulk, −750 for cut) create unnecessary fat gain or muscle loss for most lifters outside contest prep.
Phase targets that usually work
- Bulk: +200 to +300 kcal/day; expect ~0.25–0.5% body weight gain per week
- Cut: −300 to −500 kcal/day; expect ~0.5–1% body weight loss per week
- Protein: roughly 1.6–2.2 g/kg body weight (or ~0.7–1.0 g/lb)
- Fill remaining calories with carbs and fats based on training preference
Weekly review beats daily panic
Weigh under similar conditions 3–4 mornings per week and use the average. Strength trends and waist measurements matter as much as the scale. If progress stalls for 2+ weeks, change one variable: calories by ~100–150, steps, or sleep—not all three at once.
Key takeaways
- Calibrate maintenance before you chase big surpluses or deficits.
- Protein is the non-negotiable macro for most physique goals.
- Adjust from weekly averages, not single weigh-ins.