Today we will talk about food: what is the correct PFC and how to eat those who want to have a healthy and aesthetically attractive body. Indeed, in the formation of a sports figure, a huge part of the result depends not on the classes in the gym, but on the kitchen.

What is PFC

Under the abbreviation, PFC is the concept of the correct ratio in our food of proteins, fats, and carbohydrates, as well as the relationship of this ratio with the total calories. The ratio of PFC is of great importance both in standard workouts and in the issue of optimization of body weight.
At once we want to draw your attention to the fact that PFC has nothing to do with most diets, which can be considered only as a weapon against health, but not as a tool for losing weight or gaining weight.
In most cases, people do not think that, following the advice of various diets, it is not enough to form a calorie deficit in our diet, you also need to provide the body with a sufficient amount of necessary micro and macro elements. In practice, the result of popular diets is problems with the joints, destruction of the human hormone system, disruption of the cardiovascular system, weight loss due to the reduction of muscle mass and stress for the whole body. Not surprisingly, after the end of this suffering, the body will immediately begin to return weight, and even with a margin in case of another crisis.

But back to PFC.

The average ratio formula of proteins, fats, carbohydrates:

  • Proteins – 15-20%
  • Fats – 30%
  • Carbohydrates – 55-60%


These figures are approximate. In fact, we all have individual indicators and needs of the body, not to mention the tasks assigned to nutrition. Also of great importance is the overall energy intensity of the daily diet.

Proper PFC on the background of fitness training

As soon as it concerns fitness training or the task of losing weight, the PFC formula begins to change. Consider the most common situations:

  1. Proper nutrition in order to maintain current weight;
  2. Nutrition with the calculation of PFC for weight loss;
  3. Food against the backdrop of an active lifestyle and workouts.

Having the original goal can be calculated and the approximate daily caloric intake. The most common method of calculating calorie intake is based on calories per kilogram of weight:

  • Option for ordinary, healthy people with a sedentary lifestyle and lack of exercise: a day is 26 – 30 kk per kilogram of weight.
  • An option for those who have medium-intensity physical activity with a frequency of 3 to 5 times a week: a day is 31 – 37 kk per kilogram of weight.
  • Option for those who have hard, active work or a lot of movement during the day: on the day 38 – 40 kk.

At 40 QC per day and above, those who practice hard, regular training, as well as professional athletes can count.


The method of determining the caloric intake, about which we described above, is not ideal. In practice, usually, have to adjust the diet. Thus, depending on the current weight and goals of the diet, the caloric content either increases or decreases. If the goal is to gain weight – 10-20% of calories are added to the original diet. If the goal is to lose weight – 10-20% is subtracted. For the next week, we observe the fluctuations in body weight and, if necessary, make another change in the diet.

Igor Kabakin, fitness trainer
and gymnastics instructor
at Medical & Spa Resort Alfa Radon.