PFC Balance Calculator
Enter your target calories and adjust the P (protein), F (fat), and C (carbohydrate) ratios with sliders to see the grams for each nutrient update in real time.
Health Tools Disclaimer
Results from this tool are estimates based on statistical data and are not medical diagnoses. For health-related decisions and treatment plans, always consult a physician or specialist.
Presets
Adjust PFC Ratio
Enter to see protein per kg of body weight
PFC Balance Results
Per Meal (3 meals)
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PFC Balance Reference Values
| Guideline | P (Protein) | F (Fat) | C (Carbs) |
|---|---|---|---|
| Japan MHLW | 13〜20% | 20〜30% | 50〜65% |
| WHO Recommended | 10〜15% | 15〜30% | 55〜75% |
| For Athletes | 20〜35% | 20〜30% | 40〜55% |
How to Use
- STEP 1
- Enter your target calories or select from the quick set options.
- STEP 2
- Choose a preset (Balanced, Muscle Building, Weight Loss, etc.) or freely adjust the P, F, C ratios with sliders.
- STEP 3
- Each nutrient's grams and calorie breakdown are displayed in real time. Enter your weight to also see protein per kg.
Notes
- These results are estimates and do not account for individual metabolism or health conditions.
- The P, F, C ratio always totals 100% with automatic adjustment.
- Protein and carbohydrates are calculated at 4 kcal/g, fat at 9 kcal/g.
- If you have specific medical conditions or allergies, please consult a doctor or nutritionist.
- This tool is for nutritional planning reference and is not a substitute for professional dietary guidance.
Tips
PFC stands for Protein, Fat, and Carbohydrate. These three are called macronutrients.
Japan's Ministry of Health recommends P: 13-20%, F: 20-30%, C: 50-65% of total calories.
For strength training, a common protein target is 1.6-2.2g per kg of body weight. For a 60kg person, that's 96-132g/day.
Fat is essential for hormone production and essential fatty acids. Avoid extreme restriction — aim for at least 15% of total calories.
Carbohydrates are the brain's primary energy source. Extreme carb restriction can cause fatigue and difficulty concentrating.
FAQ
QUESTION 1
What is the ideal PFC ratio?
For general health, around P:15%, F:25%, C:60% is recommended. The optimal ratio varies by goal (muscle building, weight loss, endurance, etc.).
QUESTION 2
What PFC ratio should I use for dieting?
For weight loss, increase protein (25-30%) and reduce fat (around 20%) to maintain muscle while losing fat.
QUESTION 3
How much protein do I need for strength training?
For strength training, 1.6-2.2g of protein per kg of body weight is recommended. For a 70kg person, that's 112-154g/day.
QUESTION 4
What if I don't know my target calories?
Use our BMR Calculator or Daily Calorie Calculator to find your appropriate target calories first.
This information is general guidance. Consult doctors, nutritionists, or medical institutions for detailed advice.
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