PFC Balance Calculator 🥗

Calculate your ideal protein, fat, and carbohydrate intake in grams based on your daily calorie goal.

kcal
Presets
15%
25%
60%
Total Ratio 100%
2000 Total Kcal
Protein 0 kcal
0 g
Fat 0 kcal
0 g
Carbohydrates 0 kcal
0 g

Macro Calculator: Optimize Your Daily Nutrition

Calculate your daily macronutrient targets instantly. Enter your calorie goal and adjust your ratios to see exactly how many grams of Protein, Fats, and Carbs (PFC) you need to hit your targets.

💡 Why Track Macros?

Total calories determine your weight, but macronutrients ("macros") determine your body composition. Whether you want to burn fat or build muscle, tracking your PFC balance ensures you are fueling your body efficiently.

This tool helps you: - Build Muscle: Prioritize high protein intake for recovery and growth. - Go Keto: Shift to a high-fat, low-carb distribution. - Boost Performance: Fine-tune your carb intake based on training intensity.

📘 Pro Tips

  • Input Your Calorie Goal Start with your total daily intake. Use a deficit for "cutting" or a surplus for "bulking."
  • Use Smart Sliders Our sliders are intelligently linked to maintain a 100% total. When you increase one macro, the others adjust automatically to keep your calorie count accurate.
  • Apply Quick Presets Use the "Muscle Gain" or "Keto" buttons to instantly apply industry-standard distributions for specific fitness goals.
  • Target Your Grams Focus on the daily gram totals. These are the numbers you'll use when reading food labels or logging meals in your tracking app.

🧐 FAQ

What conversion factors are used? We use standard Atwater factors: Protein (4 kcal/g), Carbs (4 kcal/g), and Fat (9 kcal/g).

What is a "standard" healthy ratio? While it varies by goal, a common baseline is 20% Protein, 30% Fat, and 50% Carbs. Athletes often increase protein to 30% or more.

Why do the sliders move automatically? To eliminate calculation errors. The tool ensures your macro breakdown always equals 100% of your calorie target, preventing you from accidentally over or under-shooting your goal.

📚 Trivia

While many regions refer to this as "PFC Balance," it is more commonly known in the fitness industry as "Macro Tracking." The 4-9-4 conversion values were developed by Wilbur Olin Atwater in the late 19th century. Despite being over 100 years old, his research remains the global gold standard for nutritional labeling.