Find your TDEE with the TDEE Calculator
PFC stands for the three macronutrients: P = Protein, F = Fat and C = Carbohydrate. Even at the same total calories, how you split these three (your macro balance) changes your results, so this tool calculates the ideal split for your goal.
How to use this tool
Enter your daily calorie target and goal (cut, maintain or bulk), and the tool converts it into grams of P, F and C. If you do not know your calorie target, first find your total daily expenditure with the TDEE calculator.
What each macro does
Protein builds muscle and should be kept high when cutting to protect lean mass. Fat is needed to make hormones, so do not cut it too low—around 20-30% of calories is a guide. Carbohydrate is your main training fuel and matters most when bulking or training hard. Remember protein and carbs are about 4 kcal per gram and fat about 9 kcal.
Tips
Lock in your protein with the protein calculator first, then divide the remaining calories between fat and carbs. Do not obsess over single meals—aim to hit your targets on a weekly average.
What is PFC?+
PFC balance refers to how you distribute your total daily calories across these three. Macros is the shorthand term used in the fitness community.
Calorie conversion:
Protein 1g = 4 kcal / Fat 1g = 9 kcal / Carbs 1g = 4 kcal
How are the goal-based ratios determined?+
Muscle Gain: ACSM and ISSN recommendations — P:30%, F:20%, C:50%. Protein 1.6–2.2 g/kg recommended.
Fat Loss: High protein to preserve muscle (Helms et al. 2014) — P:35%, F:25%, C:40%.
Maintenance: Balanced baseline — P:25%, F:30%, C:45%.
Endurance: Glycogen priority (Burke et al. 2011) — P:15%, F:25%, C:60%.
Can I eat more protein than the recommendation?+
ISSN recommends no more than 1.6–2.2 g/kg even during a muscle-gain phase. Intakes above 3 g/kg carry potential health risks, and excess protein is either oxidised for energy or stored as fat.
Consult a physician before significantly increasing protein if you have kidney issues.
Do I need carbohydrates for strength training?+
Low carbohydrate availability impairs performance and increases muscle protein breakdown. Even during a cut, aim for at least 100 g of carbs per day to preserve performance and lean mass.
Where do I find my daily calorie target?+
Setting your target:
Bulk: TDEE + 200–500 kcal
Cut: TDEE − 300–500 kcal
Maintain: approximately TDEE
Enter that target here to get your PFC breakdown.
· Thomas DT, Erdman KA, Burke LM. ACSM Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568.
· Stokes T, et al. Recent Perspectives Regarding the Role of Dietary Protein for Muscle Hypertrophy. Nutrients. 2018;10(2):180.
· Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation. J Int Soc Sports Nutr. 2014;11:20.
· Burke LM, et al. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-27.
Results are estimates based on published population-level research. Optimal macro ratios vary by individual physiology, health status, and activity level. Consult a physician or registered dietitian before making significant dietary changes, especially if you have kidney or liver conditions. This tool is for informational purposes only.
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