Devo Fazer Volume ou Definição? Ferramenta de Decisão
Obtenha recomendação personalizada baseada na sua porcentagem de gordura corporal atual e metas
✓ Based on scientific body fat percentage ranges
✓ Personalized recommendations for men and women
✓ Detailed action plan with nutrition and training guidance
🎯 Devo Fazer Volume ou Definição? Ferramenta de Decisão
Obtenha recomendação personalizada baseada na sua porcentagem de gordura corporal atual e metas
How to Decide: Bulk or Cut?
Deciding whether to bulk (gain muscle) or cut (lose fat) is one of the most important decisions in your fitness journey. This free decision tool uses your current body fat percentage, gender, and goals to provide a science-based recommendation.
When Should You Cut (Lose Fat)?
- Men: Body fat above 18-20%
- Women: Body fat above 28-30%
- Why: High body fat reduces insulin sensitivity and makes muscle gain inefficient
When Should You Bulk (Build Muscle)?
- Men: Body fat below 10-12%
- Women: Body fat below 19-21%
- Why: Very low body fat can compromise hormones and recovery
What is Body Recomposition?
If you're in the middle range (men: 12-18%, women: 21-28%), you may be a candidate for body recomposition - simultaneously losing fat and gaining muscle. This works best for beginners or those returning to training.
Ready to Calculate Your Body Fat Percentage?
If you don't know your current body fat percentage, use our free calculator first to get an accurate measurement.
Calculate Body Fat Percentage →