PFC Balance

1. Enter your height, weight, age, sex, activity level, and weight loss goal.
2. Your "basal metabolic rate", "total calories burned per day", "daily calorie intake goal", "protein", "fat" and "carbohydrate" will be calculated automatically.

PFC balance refers to the intake ratio of the three major nutrients in a meal: protein, fat, and carbohydrate. These three major nutrients are the energy sources necessary for the body, and it is important to consume them in a balanced manner to maintain a healthy diet.

The importance of PFC balance

• Protein is necessary as a component of muscles, organs, blood, etc. It is useful for growth and cell repair.
• FatNot only is it an energy source, it is also involved in the production of hormones and the formation of cell membranes. It also helps absorb fat-soluble vitamins.
• CarbohydrateIt is the main source of energy and is necessary for the body and brain to function.

General PFC balance ratio

PFC balance varies depending on a person's age, sex, activity level, goals (weight loss, maintenance, weight gain), etc., but the following ratios are recommended as a general guideline.

• Protein15-20%
• Fats20-30%
• Carbohydrates50-60%

Adjusting PFC balance

Maintaining a well-balanced PFC intake will prevent energy deficiency or over-intake, and will effectively maintain a healthy weight, grow muscles, and provide daily energy. Proper adjustment of the content and amount of food will help you maintain your health and achieve your goals (weight loss or gain).

Adjusting the PFC balance is particularly important when you are trying to lose weight or build muscle. By calculating and managing the appropriate balance, you can design an efficient diet.

1. Calculating basal metabolic rate

The basal metabolic rate can be roughly calculated using height, weight, and age. The Harris Benedict formula is often used.

• Male Basal metabolic rate = 66.47 + (weight (kg) x 13.75) + (height x 5.0 (cm)) - (age x 6.76)
• Female Basal metabolic rate = 665.1 + (weight (kg) x 9.56) + (height x 1.85 (cm)) - (age x 4.68)

2. Calculating your metabolic rate

• Almost no exercise metabolic rate = basal metabolism x 1.2
• Light exercise metabolic rate = basal metabolism x 1.375
• Moderate exercise metabolic rate = basal metabolism x 1.55
• Intense exercise metabolic rate = basal metabolism x 1.725
• Very Intense activity metabolic rate = Basal metabolism x 1.9