Bulk or Cut Quiz
Answer a few questions to determine whether you should bulk, cut, or maintain based on your current situation and goals.
What is your gender?
Men and women carry fat in different places. This helps us give you the right advice.
Learn When to Bulk vs Cut
Our recommendations are based on evidence-based principles that consider your body composition, goals, and training experience:
When You Should Cut
Cutting is recommended when you have higher body fat levels (20%+ for men, 25%+ for women) or when fat loss is your primary goal. Research shows that being leaner improves insulin sensitivity, nutrient partitioning, and overall health markers.
When You Should Bulk
Bulking is recommended for very lean individuals (under 15% body fat for men, 20% for women) or those who are "skinny fat" with little muscle mass. Research demonstrates that a calorie surplus is essential for maximizing muscle protein synthesis and strength gains.
The decision also depends on your training experience—beginners can often "recomp" (build muscle while losing fat), while advanced trainees typically need dedicated phases. Our quiz considers these factors to provide personalized recommendations.