Every PCOS calculator
in one place
Eight free, data-driven calculators built specifically for PCOS — from your daily calorie target to insulin resistance, fertility nutrition, and Metformin weight projections.
Built for PCOS — not adapted from generic tools
Most nutrition calculators use the same formulas regardless of condition. These tools are built from the ground up for PCOS — using insulin resistance adjustments, PCOS-specific macro splits, fertility nutrient guidance, and clinical trial data for Metformin outcomes. Start with the calorie calculator if you are new, or go directly to the tool that answers your current question.
Find your daily calorie target — built for PCOS, not a generic formula
Mifflin-St Jeor BMR, activity-adjusted TDEE, and a calorie target with a protein-forward macro split calibrated for insulin resistance. Includes imperial and metric, four goal options, a 1,200-calorie floor, and a per-nutrient breakdown.
Protein, carb, and fat targets — five PCOS-specific macro styles with per-meal breakdown
Enter your calorie target and choose from five macro styles: PCOS Standard (35/35/30), Low Carb (40/20/40), Mediterranean (25/45/30), High Protein (45/25/30), or Keto (30/5/65) — or set your own custom split. Includes a per-meal gram breakdown for 2–6 meals.
How many calories do you actually burn each day?
Activity-level cards with honest descriptions help you choose the right multiplier — the most common TDEE mistake. Results show BMR vs. activity calories as a split bar, a four-scenario goal table, and a PCOS-specific note for each activity level.
When will you reach your goal weight — with a PCOS adjustment factor?
Three PCOS metabolic adjustment levels (mild ×1.0 / moderate ×0.8 / significant ×0.65) applied to your weekly loss rate. Results include a week-by-week canvas chart, five milestone dates, and a projected goal date — with honest PCOS context for each adjustment level.
Body fat %, lean mass, fat mass, and waist-to-hip ratio — with PCOS context for each result
US Navy circumference method with measurement guide built in. Results include a five-zone gauge, lean vs. fat composition bar, waist-to-hip ratio with metabolic risk label, a reference range table with PCOS-specific notes for each zone, and a goal box showing fat to lose to reach the optimal range.
HOMA-IR score from lab values, or symptom-based assessment if you don't have blood work
Two entry paths: fasting glucose + insulin → HOMA-IR score (validated formula), or a weighted 10-symptom checklist. Four IR levels, each producing a personalised daily carb target, meal distribution bars, food guidance, and clinical context. The most differentiated tool in the cluster.
What weight changes are realistic on Metformin — by dose, diet, and timeline?
Evidence-based projections from published PCOS clinical trials, modelled by Metformin dose (500mg–2,500mg + XR), dietary approach, exercise level, and plateau effect. Includes a 24-month chart, side effect management table with frequency ratings, B12 depletion warning, and six nutrition strategies that amplify Metformin's effect.