Aisha K.
Mar 12, 2026
Clean layout and the results update instantly. Exactly what I needed for a quick planning check.
Health, Fitness & Wellness
Bulk and Cut Macro Calculator for Lean Bulk & Cutting
Plan macros instantly
Bulk and cut macro calculator for lifters: set lean bulk or cutting calories from TDEE, weekly rate, and training experience—with protein-forward macros and training-day carb cycling.
Your profile
Phase
Weight projection
| Week | Est. weight |
|---|---|
| 0 | 75.0 kg |
| 2 | 74.3 kg |
| 4 | 73.6 kg |
| 6 | 73.0 kg |
| 8 | 72.3 kg |
| 10 | 71.6 kg |
| 12 | 70.9 kg |
| 14 | 70.2 kg |
| 15 | 69.9 kg |
Bulk and cut macro calculator for lifters: set lean bulk or cutting calories from TDEE, weekly rate, and training experience—with protein-forward macros and training-day carb cycling. Estimates use Mifflin–St Jeor and the ~3,500 kcal/lb rule — not medical advice.
Continue with these numbers
Opens the next calculator with what you just entered. Planning estimates — not a lender or tax filing.
How do I reverse out of this cut?
Carrying 2303 kcal/day
Daily target becomes current calories; TDEE becomes maintenance.
Open with my numbers →
What if I recomp near maintenance instead?
Carrying 75 kg
Age, weight, height, and training days carry over.
Open with my numbers →
Double-check maintenance on the TDEE page.
Carrying 165 lb
Same body stats in pounds/inches.
Open with my numbers →
Plain-English guide
Terms & how it works
Confused by a field? Read the short definitions here while you use the tool.
Use workspace controls
The “Use workspace controls” value used in this tool’s formula. Adjust it to see results update live.
- w,h,a
Weight, height, age
Body stats for BMR.
- activity
Activity factor
1.2 sedentary through 1.9 very active.
- experience
Training tier
Caps safe weekly rate and sets protein g/kg.
How this calculator works
Bulk and cut macro calculator for lifters: set lean bulk or cutting calories from TDEE, weekly rate, and training experience—with protein-forward macros and training-day carb cycling. Mifflin–St Jeor BMR → TDEE × activity → ±500 kcal per lb/week → protein by experience → fat 25–30% → remainder carbs. Example: 180 lb intermediate lifter, TDEE 2,800, cut 0.75 lb/wk → ~2,425 kcal, 180 g protein, 65 g fat.
Mifflin–St Jeor BMR → TDEE × activity → ±500 kcal per lb/week → protein by experience → fat 25–30% → remainder carbs.
Example: 180 lb intermediate lifter, TDEE 2,800, cut 0.75 lb/wk → ~2,425 kcal, 180 g protein, 65 g fat.
When to use this Bulk & Cut Macro
Common use cases
- Set lean bulk calories and macros by training experience
- Plan a cut with safe weekly fat-loss rate and protein targets
- Compare maintenance, bulk, and cut phases before a training block
- Cycle carbs on training vs rest days during a cut or bulk
Localized examples
- Metric (kg/cm) and imperial (lb/ft) body stats
- Mifflin–St Jeor BMR used worldwide for calorie estimates
What you get
- Experience-tier caps on safe bulk/cut weekly rates
- Protein-forward macros with training-day carb cycling
- Goal-weight timeline and phase projections
- Instant browser calculation — no sign up
How to Calculate Bulk & Cut Macro Planner Step-by-Step
- 1Enter sex, age, height, weight, and activity level (metric or imperial).
- 2Pick training experience and phase: cut, maintain, or lean bulk.
- 3Set your weekly rate and optional goal weight for a timeline.
- 4Read daily calories, macro split, and training vs rest day carbs.
Governing formula
BMR = 10w + 6.25h − 5a + s · TDEE = BMR × activity · Target = TDEE ± (lb/wk × 3500 ÷ 7)
Mifflin–St Jeor BMR, activity-scaled TDEE, experience-capped weekly bulk/cut rates, and protein-forward macro splits with optional training-day carb cycling.
Example: set Use workspace controls = 0, then read the result.
Variable definitions
- w,h,a
Weight, height, age
Body stats for BMR.
- activity
Activity factor
1.2 sedentary through 1.9 very active.
- experience
Training tier
Caps safe weekly rate and sets protein g/kg.
- Estimates only—not medical or dietary advice.
Practical guide
Using the Bulk & Cut Macro Planner well
Who this is for
Lifters planning a bulk or cut who want calorie and macro targets tied to a phase—not a random internet spreadsheet.
Worked example
Maintenance near 2,600 kcal with a −400 cut lands around 2,200 kcal. At 80 kg, protein near 160 g leaves carbs and fats to fill training preference.
Phases need feedback loops
The planner gives a starting target. Your weekly average weight and training performance tell you whether to nudge calories up or down by small amounts.
Common pitfalls
- Jumping straight to extreme deficits
- Ignoring weekly average weight in favor of daily noise
- Changing calories, steps, and sleep all at once
Deeper read: open the full guide.
Frequently Asked Questions
Select bulk phase, enter body stats and lifting experience, and set a weekly gain rate (often 0.25–0.5 lb/week). The calculator adds a calorie surplus to TDEE and prioritizes protein before splitting carbs and fat.
Related calculators
Health, Fitness & Wellness
- Reverse Diet PlannerReverse diet planner with adaptive weekly calorie bumps — smaller increases when the scale is still dropping too fast.
- Body Recomposition PlannerBody recomposition planner with a training-volume deficit cap — more hard sets means a smaller deficit and higher protein.
- TDEE CalculatorFind total daily energy expenditure from BMR and activity level.
- Calorie Deficit CalculatorTurn a weekly fat-loss goal into a daily calorie deficit and target.
- Protein Intake CalculatorSet daily protein grams from body weight and training goal.
- Weight Gain CalculatorCalculate a daily surplus and timeline to gain weight at a chosen rate.
Next in Fitness planners
Keep going with related planners
These tools share the same journey — use them together for better decisions.
- Reverse Diet PlannerReverse diet planner with adaptive weekly calorie bumps — smaller increases when the scale is still dropping too fast.
- Body Recomposition PlannerBody recomposition planner with a training-volume deficit cap — more hard sets means a smaller deficit and higher protein.
- TDEE CalculatorFind total daily energy expenditure from BMR and activity level.
- Calorie Deficit CalculatorTurn a weekly fat-loss goal into a daily calorie deficit and target.
- Protein Intake CalculatorSet daily protein grams from body weight and training goal.
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Community
Reviews & Ratings
See what others think about this tool, then leave your own rating to help improve CalculioHub.
4.8
out of 5.0
4 reviews
Daniel R.
Feb 28, 2026
Very usable on mobile. Would love a save/export option later, but the math feels solid.
Priya S.
Feb 3, 2026
The FAQ section answered my questions before I even had to search. Smooth dark mode too.
Marcus L.
Jan 19, 2026
Simple inputs, clear outputs. This replaced three bookmarks I used to juggle.
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