Calories & Macros
Lean Bulk / Cut Calorie Target Calculator
Use this calculator when you know roughly what your maintenance calories are and want a practical target for the next phase. A lean bulk usually means a small surplus that supports training without rushing scale weight. A cut usually means a controlled deficit that moves body weight down while keeping performance and protein high. A recomp sits closer to maintenance, using training progression, protein, and patience to improve body composition over time.
How to read the estimate
The output is intentionally simple: daily calories, daily and weekly calorie change, a protein target range, and a warning when the chosen weekly weight change is aggressive. Treat it as a starting point, then compare the target against real weekly trends. If body weight, gym performance, and hunger are not matching the plan after a couple of weeks, adjust the target instead of forcing the number.
Calculator
Results
Edit the example inputs to update your result.
One estimate is a starting point. WOLF tracks the body, diet, and training trend that tells you whether it works.
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