Macro calculator
Protein, carbs and fat for your goal. The same split Pensum sets in the app.
How it works
Calories start from your TDEE, minus 550 a day to lose about 0.5 kg a week or plus 275 to gain about 0.25 kg. Protein is 1.8 g/kg (1.6 to maintain), capped at 35% of calories. Fat is 25% of calories, never below 0.5 g/kg. Carbs fill the rest.