PCOS Calculator
Find your daily calorie target for PCOS
A calorie and macro estimate built around PCOS — higher protein and lower carbs to support insulin sensitivity, not a generic deficit number.
Your details
How this calculator works
This tool estimates your basal metabolic rate using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your total daily energy expenditure (TDEE) — the calories you burn in an average day. Your calorie target subtracts a deficit from that number based on the goal you select.
The macro split skews higher in protein and lower in carbohydrates than a standard calculator, reflecting common dietary guidance for PCOS and insulin resistance. It’s a starting point, not a prescription — your dietitian or endocrinologist can help you fine-tune it.
Frequently asked questions
Why is the macro split different for PCOS?
Many people with PCOS have some degree of insulin resistance. Higher protein and lower refined-carb intake can help manage blood sugar swings and appetite, which is why this calculator defaults to that ratio instead of an even split.
Why does my result seem higher or lower than other calculators?
Most general calculators use a flat deficit and macro split regardless of condition. This one weights the macro breakdown for PCOS specifically — the calorie number itself uses the same standard formula as other reputable calculators.
Is a 1,200 calorie minimum really necessary?
Going much below 1,200 calories/day for extended periods is generally discouraged, as it can slow metabolism and make it harder to get adequate nutrition. If your calculated target lands below that, we cap it and flag it.
Should I track every gram of food?
Not necessarily. Many people use these numbers as a loose target rather than a strict daily log. Find the level of tracking that’s sustainable for you.
This calculator provides educational estimates only and is not medical advice. Consult a registered dietitian, physician, or endocrinologist before making changes to your diet, especially if you have PCOS or another health condition.