Find out exactly how much protein you need daily to manage PCOS symptoms, balance blood sugar, and support your goals.
Get a personalised PCOS meal plan that hits your protein target at every meal.
Build Your PlanProtein is the most important macronutrient for managing PCOS. Here is why women with PCOS need more protein than the general population:
The general protein recommendation is 0.8g per kg of body weight. But research on PCOS specifically suggests women with PCOS benefit from higher intakes. This calculator uses:
The calculator then divides your daily target across 3 meals (30-35% each) plus a snack allowance, so you know exactly how much protein to aim for at each meal.
Most women with PCOS need 80-120g of protein per day, depending on body weight and activity level. This works out to roughly 1.2-1.6g per kg of body weight. Use the calculator above for your personalised target.
Because protein helps manage the core PCOS drivers: insulin resistance, inflammation, and hormonal imbalance. It stabilises blood sugar, reduces cravings, supports muscle mass (which improves insulin sensitivity), and provides amino acids needed for hormone production.
Eggs, chicken, salmon, Greek yogurt, cottage cheese, tofu, tempeh, lentils, and protein powder. Fatty fish like salmon is especially beneficial as it also provides anti-inflammatory omega-3s. See our high protein PCOS meal plan for a full 7-day plan.
Yes. Distributing protein evenly across meals is more effective than eating most of it in one sitting. Aim for 25-35g per meal. Learn more about insulin-sensitising eating strategies.