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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.

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

The calculator will update here when JavaScript is available. You can edit the example inputs on the left.

A calculator gives you one snapshot. WOLF tracks the trend across body, diet, and workouts so you can see whether the plan is actually working.

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How to use this

  1. Enter your current body weight and estimated maintenance calories.
  2. Choose lean bulk, cut, or recomp, then enter the weekly weight change you want.
  3. Use the result as a starting target and review your real trend after one to two weeks.

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FAQ

What is a lean bulk calorie surplus?

A lean bulk usually uses a modest surplus so body weight rises slowly while training performance has enough fuel to improve.

How aggressive should a cut be?

For many lifters, a slower cut is easier to recover from and less likely to drag training down. Very fast weekly loss is a sign to be cautious.

Can maintenance calories be wrong?

Yes. Maintenance is an estimate. Your weekly body-weight trend is the feedback that tells you whether the target needs changing.

Should I change calories every day?

Most lifters do better by holding a target steady long enough to see a trend, then making small adjustments.