Your exact macro targets
for PCOS
Enter your daily calorie target and choose a macro style — get protein, carb, and fat grams tailored to insulin resistance, not a generic formula.
How to use this calculator
Enter your daily calorie target — if you don't know it, use the PCOS calorie calculator to find your TDEE and deficit target first. Then choose the macro style that fits your approach. The calculator converts your calorie target into daily gram targets for protein, carbs, and fat, and breaks those down per meal.
Which macro style is right for PCOS?
There's no single correct answer — but the research consistently points toward higher protein and lower refined carbohydrates as a useful starting framework for managing insulin resistance. Here's a plain-language guide to each style:
PCOS Standard (35 / 35 / 30) — best starting point
Protein-forward but not extreme. Enough carbohydrates to sustain energy and exercise, enough fat to support hormone production. This is the most practical starting split for someone new to structured eating with PCOS.
Low Carb (40 / 20 / 40) — for stronger insulin resistance
Significantly reduces carbohydrate intake while increasing protein and fat. Many PCOS patients report improved energy, fewer cravings, and better blood sugar stability on this split. Best suited to people who've already tried a moderate approach and want to go further.
Mediterranean (25 / 45 / 30) — anti-inflammatory focus
Higher carbohydrates but from whole food sources — legumes, vegetables, whole grains. The Mediterranean diet has strong clinical support for reducing inflammation, which is relevant for PCOS. Works best when carb quality is high.
High Protein (45 / 25 / 30) — satiety and muscle preservation
Maximises the satiating effect of protein, which is useful during a calorie deficit. Also supports muscle retention, which matters for long-term metabolic health. Can be difficult to sustain if you don't enjoy high-protein foods.
Keto / Very Low Carb (30 / 5 / 65) — discuss with your dietitian
Under approximately 50g of carbohydrates per day. Some PCOS patients report significant improvements in insulin sensitivity and hormonal markers on a ketogenic diet — but it requires careful planning, can be difficult to sustain, and may not be appropriate for everyone. Don't start keto without professional guidance if you have PCOS.
This calculator provides educational estimates only. Macronutrient targets should be adjusted based on individual response, blood sugar patterns, activity level, and guidance from a registered dietitian or physician. This tool is not a substitute for professional medical or nutritional advice.