PCOS Calorie Calculator — Find Your Daily Calorie & Macro Target
PCOS calorie calculator

Find your calorie target
built for PCOS

Mifflin-St Jeor BMR · activity-adjusted TDEE · protein-forward macros for insulin resistance

🌿 Your details
Be honest — overestimating activity is the most common mistake
Your results
BMR
—
calories/day at rest
TDEE (maintenance)
—
calories/day active
Daily calorie target
calories/day
Suggested macro split — PCOS protein-forward (35 / 35 / 30)
35%
35%
30%
Protein —
Carbs —
Fat —
This macro split (35% protein / 35% carbs / 30% fat) is a common starting point for managing insulin resistance with PCOS. Higher protein and lower refined carbs help regulate blood sugar and appetite. Adjust gradually in consultation with your dietitian.
Your calculated target came in below 1,200 calories/day — generally considered too low to sustain safely. We've set it to 1,200. Please speak with a registered dietitian before going lower.
Mifflin-St Jeor BMR equation · TDEE = BMR × activity multiplier · Not medical advice — consult a registered dietitian or physician before changing your diet.

How this calculator works

Your basal metabolic rate (BMR) is calculated using the Mifflin-St Jeor equation — the most clinically validated BMR formula for women. It's then multiplied by your activity level to estimate your total daily energy expenditure (TDEE). Your calorie target subtracts your chosen deficit from that number.

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 framework, not a rigid prescription.

Frequently asked questions

Why is the macro split different for PCOS?

Many people with PCOS have some degree of insulin resistance. A protein-forward, lower-refined-carb approach can help manage blood sugar variability and appetite — which is why this calculator defaults to that ratio rather than an even three-way split.

Why does PCOS make weight loss harder?

Insulin resistance, elevated androgens, and hormonal imbalances associated with PCOS can slow metabolism and make fat loss more difficult at the same calorie deficit a non-PCOS person would use. The numbers here are estimates — your actual results may require adjusting based on your individual response.

Should I eat below 1,200 calories?

Generally no — sustained intake below 1,200 calories/day is associated with muscle loss, nutrient deficiencies, and metabolic adaptation. If the calculator produces a target below that number, we cap it and flag it. If you believe a lower intake is appropriate, discuss it with a registered dietitian first.

Is this the same as a general calorie calculator?

The BMR and TDEE math is the same as any reputable calculator — Mifflin-St Jeor is the standard. The difference is the macro split, which is calibrated for insulin resistance rather than defaulting to an even distribution.

This calculator provides educational estimates only. It is not medical advice and is not a substitute for guidance from a registered dietitian, physician, or endocrinologist. If you have PCOS or another health condition, consult a healthcare provider before making significant changes to your diet.