Free tools · Nutrition & Energy
Bulk or Cut Quiz
Free · No signupShould you cut, lean bulk, recomp, or maintain? A short quiz from body fat, training age, and goal — not a vibe check.
Quiz
Next 12 weeks, you care more about
Suggested phase
A cut is the clearer path
Getting leaner first makes the next bulk more productive. Keep the deficit moderate so training quality holds.
Working body-fat input: 18%. This is a phase pick, not a prescription.
Questions
Can a quiz prove I should recomp?
No. Recomp is a pattern over weeks of weight, waist, and strength. Use the recomp reality checker once you have 4–12 weeks of data.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
Related tools
Cutting Calculator
Calorie and protein targets for a fat-loss phase, plus an estimated weekly rate that protects training.
Bulking Calculator
A small surplus, protein target, and expected gain rate for a lean bulk — not a dirty bulk.
Body Fat Calculator
U.S. Navy tape-measure method. Neck, waist, and hip circumferences in, body-fat percentage and category out.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.