Bulk or cut quiz

Alma helps you choose a starting point for muscle gain, fat loss, or eating near maintenance.

Not sure? Alma's body fat calculator uses tape measurements. The bands describe a range; they don't decide your goal.

Choose the closest fit. These levels are guides, with no fixed year cutoffs.

A date adds context. Alma won't set a deadline for changing your body.

Under 18, pregnant or breastfeeding, an eating disorder history, or specific weight advice from a clinician.

How this works, sources, and questions

How it works

Alma combines your lifting routine, goal, approximate body fat band, and experience. Newer lifters, returning lifters, and unsure or conflicting answers start near maintenance. With steady lifting experience, a muscle goal can point to a slow gain. A leaner goal and the above-average body fat band can point to a modest deficit. A date never overrides those answers. Any safety answer leaves the outcome open for a clinician or dietitian.

Evidence

Alma uses the existing body fat categories and guidance from the bulking, cutting, and body recomposition meal plans. The categories are descriptive bands, with no clinical bulk or cut thresholds. The decision rule is a conservative starting suggestion; it hasn't been validated as an assessment of what your body needs.

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Common questions

What if the answers point in different directions?

Alma suggests eating near maintenance and keeping up strength training. You can revisit the goal when you have more context. The recomposition meal plan gives you a starting week.

Can beginners build muscle and lose fat together?

Alma's recomposition guidance includes newer lifters, people returning after a break, and people starting with more body fat. It pairs consistent strength training and adequate protein with calories near maintenance.

Does a date mean a faster cut?

No. A date adds context without setting a rate of change. A clinician or dietitian can help choose a pace and duration that fit your circumstances.

Why does Alma sometimes leave the suggestion open?

If you're under 18, pregnant or breastfeeding, have an eating disorder history, or have specific weight advice from a clinician, individual guidance comes first. Alma gives no bulk or cut outcome.