Nutrition Basics
Cutting vs. bulking vs. maintenance: which phase are you in?
Three phases, three different calorie targets — and each one calls for a different macro emphasis.
| Phase | Calories | Main macro priority |
|---|---|---|
| Cutting | Deficit (~15–25% below TDEE) | Protein up (~1.8 g/kg) to protect muscle |
| Maintenance | At TDEE | Standard ranges across all three |
| Bulking | Surplus (~10–15% above TDEE) | Adequate carbs for training performance |
None of these are permanent — most people cycle between phases over months or years depending on their current goal, body composition, and how their training is going.
Keep reading: Macros for fat loss · Macros for building muscle · BMR vs. TDEE