Your daily calories and macros will appear here.
How This PCOS Macro Calculator Works
We estimate the calories you burn with the Mifflin-St Jeor equation[2] and your activity level, using the standard multipliers most calculators use (they do not come from a single study). If you want to lose weight, the daily deficit is your pace times 7,700, divided by 7. That is a rough rule, and real loss slows over time[3]. Keeping the deficit between 300 and 1,100 kcal is our default. Calories never go below 1,200, the low end of guideline weight-loss diets for women[4], or more than 40% under what you burn (our default). Then the PCOS rule, also our default, applies:
- Protein is 2.2 g per kg of body weight, capped at 35% of calories. That is the top of the range where extra protein still helps muscle[5][6].
- Carbs are capped at 35% of calories, and never below 50 g. The 50 g minimum is below the 130 g adult carb RDA[7], but it rarely applies.
- Fat is at least the higher of 0.7 g per kg and 20% of calories (the bottom of the adult range[7]), and never above 45% (our default).
- With diabetes as well, the lower 35% cap wins. When you are trying to conceive, the deficit is limited to 550 kcal, our default at the gentle end of the 500–750 kcal range in the PCOS guideline[8].
Why this split? The 2023 international PCOS guideline found no diet type better than another for PCOS. It advises a balanced diet, with an energy deficit if you want to lose weight, and notes that losing 5–10% of body weight improves symptoms[9]. We chose a lower-carb, higher-protein split because many women find it filling and it fits a deficit. A balanced diet with the same calories is equally valid under the guideline.
Worked example
A 27-year-old woman, 72 kg, 158 cm, lightly active, wants to lose 0.5 kg a week. Her BMR is 1,411 and she burns 1,940 kcal a day.
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| 1390 | 121 g | 104 g | 54 g |
Sources
Numbers marked as our defaults are UltraFit360's own cautious choices within published ranges, not values from these sources.
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. ICMR-National Institute of Nutrition.
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. doi.org/10.1093/ajcn/51.2.241
- Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-576. doi.org/10.1038/sj.ijo.0803720
- Jensen MD, Ryan DH, et al. 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. Circulation. 2014;129(25 Suppl 2):S102-S138. doi.org/10.1161/01.cir.0000437739.71477.ee
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. doi.org/10.1136/bjsports-2017-097608
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi.org/10.1186/s12970-017-0177-8
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. doi.org/10.17226/10490
- Teede HJ, Misso ML, Costello MF, et al. Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome. Hum Reprod. 2018;33(9):1602-1618. doi.org/10.1093/humrep/dey256
- Teede HJ, Tay CT, Laven JJE, et al. Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. Hum Reprod. 2023;38(9):1655-1679. doi.org/10.1093/humrep/dead156
PCOS Macro FAQs
What macros should I eat with PCOS?
There is no single perfect split: the 2023 international PCOS guideline found no diet type better than another[9]. This calculator uses our own default: protein of 2.2 g per kg (capped at 35% of calories), carbs capped at 35% of calories, and the rest from fat, with fat never below 20% of calories. We chose it because many women find it filling and it fits a deficit; a balanced diet with the same calories is equally valid.
Do I have to go low carb with PCOS?
No. The guideline does not favour low carb over a balanced diet[9]. Our cap is a ceiling, not a target, and carbs never go below 50 g. Ragi, jowar, oats, dal and whole grains are easy ways to fill your carbs.
How fast should I lose weight with PCOS?
Gently. Losing 5–10% of your body weight improves PCOS symptoms[9], and the PCOS guideline suggests a deficit of 500–750 kcal a day[8]. We suggest 0.25 to 0.5 kg a week. Calories never go below 1,200[4] and never more than 40% under what you burn (our default).
What changes if I am trying to conceive?
The daily deficit is limited to about 550 kcal below what you burn, so loss stays gentle. That is our default, at the gentle end of the 500–750 kcal range in the PCOS guideline[8]. If your doctor has given you a plan, follow that.
I also have diabetes. What changes?
The calories stay the same. When both apply, the lower carb cap (35%) is used. Tick the diabetes box and, if you take insulin or tablets, talk to your doctor before changing your diet.
Can vegetarians reach the protein target?
Yes, with planning. Paneer, soya chunks, hung curd, tofu, dal, chana, sprouts and milk add up[1]. Aim for a protein food at every meal instead of leaving it for dinner.
Keep reading
Read How UltraFit360 sets targets for diabetes, PCOS and pregnancy for the full rule set. Related tools and guides: diabetes macro calculator, pregnancy calorie calculator, calorie calculator, PCOS diet plan for Indian women, PCOS exercise guide.