Pensum blog

Short, accurate guides on strength, calories and macros.

• How to estimate your one-rep max without testing itYou do not need to grind out a true max. One lighter set and the Epley formula get you close. Here is the maths, an example and when to trust it.
• How many calories do you burn in a day? TDEE explainedYour daily calorie burn has two parts you can calculate: what your body spends at rest and what your activity adds. A worked example with real numbers.
• How to set your macros for fat loss or muscle gainProtein first, then fat, then carbs for the rest. The exact split Pensum sets, with a worked example you can copy.
• Progressive overload: the one idea behind getting strongerDo a little more over time. Four ways to add load, how to know it is working and what to do when you stall.