Calculate your daily calories, protein, carbs, and fat using the macro split that aligns with your PCOS phenotype, weight, activity, and goal.
Built on the 2023 International PCOS GuidelineGet a personalized PCOS meal plan that hits these targets every day, auto-adjusted weekly to your tracking.
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We use the Mifflin-St Jeor equation, the most accurate BMR formula validated for women in research populations:
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
BMR is multiplied by an activity factor (1.2 for sedentary up to 1.9 for very active) to estimate the calories you burn in a typical day. We then apply a goal adjustment:
The 2023 International Evidence-based Guideline for the Assessment and Management of PCOS supports macro splits that vary by phenotype. We apply:
Generic macro calculators built for general weight management default to roughly 50% carbs, 20% protein, 30% fat. That split worsens insulin resistance for most PCOS phenotypes and underserves the protein floor PCOS women need for satiety, muscle preservation, and cycle support. The PCOS-specific version weights protein up, distributes carbs lower and earlier in the day, and treats fat as a non-negotiable rather than something to minimize.
For the deeper rationale, see our insulin resistance meal plan for PCOS and our complete PCOS 101 guide.
For most insulin-resistant PCOS phenotypes (~70% of cases), 30 to 40 percent carbohydrate, 25 to 30 percent protein, and 30 to 40 percent fat is supported by the 2023 International Evidence-based Guideline. Lean PCOS and post-pill phenotypes often tolerate slightly higher carb percentages (35-45%) and benefit from less aggressive calorie deficits to avoid HPA-axis stress.
Use the calculator above (Mifflin-St Jeor BMR × activity factor for TDEE). For weight loss, a 350-500 kcal deficit is sustainable for most PCOS women; do not go below 1,400 kcal/day in most cases. Aggressive deficits raise cortisol, which raises insulin, which sustains the PCOS androgen loop and often stalls weight loss.
25 to 30 percent of daily calories from protein, which works out to roughly 1.2 to 1.6 grams of protein per kilogram of body weight, or 80 to 130 grams per day for most women. Spread it evenly: 25-35 grams per meal across 3 meals plus a snack. For more on the protein-first approach, use our PCOS Protein Calculator.
Most insulin-resistant PCOS phenotypes do best at 30 to 40 percent of daily calories from carbohydrates, which is roughly 110 to 180 grams per day at a 1,800 kcal target. Choose low-glycemic, fiber-rich sources (lentils, sweet potato, quinoa, oats, berries) and pair every carb with protein and fat to blunt the post-meal insulin spike.
30 to 40 percent of daily calories from fat, weighted toward anti-inflammatory sources: extra virgin olive oil, avocado, nuts, seeds, and fatty fish for omega-3s (1,500 to 2,000 mg combined EPA + DHA daily). Low-fat dieting typically backfires for PCOS because it raises the relative carb load and removes the macronutrient that blunts post-meal glucose response.
Lower than the standard Western 50 percent, yes; but not as low as keto for most women. Mediterranean-pattern moderate-carb (30-40 percent) outperforms very-low-carb in 12-month head-to-head PCOS dietary trials and is more sustainable. Keto can produce short-term metabolic improvements but often disrupts cycle, thyroid, and cortisol over the long term.
Calculator outputs are starting points, not prescriptions. If the calorie target feels too low (under 1,500 kcal), bump it up by 200-300 kcal, especially if you are active, premenstrual, or recovering from chronic dieting. The macro percentages matter more than the calorie target for PCOS symptoms specifically.