Free tool · By PCOS Polly · Published October 6, 2026

PCOS macros calculator

There is no single proven PCOS macro split, but a pattern shows up again and again: higher protein (about 25–30% of calories, or roughly 1.2–1.6 g per kg), moderate carbs (about 30–40%) from whole foods paired with protein, and the rest from mostly unsaturated fats. Enter your details below for a starting estimate.

Your starting estimate

2,050 kcal/day

Estimated maintenance: about 2,050 kcal/day.

Protein: 154 g
Carbs: 179 g
Fat: 80 g

That is about 51 g of protein per meal across three meals (2 g per kg of body weight).

A starting estimate for adults, not medical or dietary advice. Not for use during pregnancy or breastfeeding, with a history of disordered eating, or with kidney disease, unless your care team agrees. Nothing you enter is stored.

How the calculator works

Calories: resting needs are estimated with the Mifflin-St Jeor equation for women, multiplied by your activity level. A gentle or moderate loss goal trims that by about 10% or 20%. The result never drops below 1,200 kcal.
Protein: set at 30% of calories, a common PCOS-leaning default that usually lands near 1.2–1.6 g per kg.
Carbs: 30%, 35%, or 40% of calories, depending on the carb style you choose.
Fat: the remaining calories, ideally from olive oil, avocado, nuts, seeds, and fish.

Sample day (about 1,800 kcal)

Roughly 135 g protein, 160 g carbs, and 70 g fat.

Meal	What	Protein
Breakfast	1 cup Greek yogurt, berries, 2 tbsp granola, chia	about 35 g
Lunch	Chicken grain bowl: 4–5 oz chicken, ¾ cup cooked quinoa, lots of veg, olive oil	about 40 g
Snack	Cottage cheese and an apple, or a protein shake	about 20–25 g
Dinner	Salmon, roasted potatoes, salad	about 35 g

Hate weighing food? Use the plate shortcut

A quarter of the plate protein, a quarter slow carbs, half non-starchy vegetables, and a drizzle of fat. Hit protein first; carbs can flex with training and hunger. Our PCOS-friendly recipes list macros per serving.

Adjust after 2–4 weeks

Hungry all the time and losing strength: add carbs or calories.
Energy crashes and strong cravings: add protein and fiber, cut liquid sugar.
Training hard: put more of your carbs around workouts.

Macros are a dial, not a rulebook.

Keep reading

FAQ

PCOS macros — your questions, answered

What is the best macro split for PCOS?

There is no single proven PCOS macro split. A pattern that shows up often in PCOS nutrition guidance is higher protein (about 25–30% of calories, or roughly 1.2–1.6 g per kg of body weight), moderate carbs (about 30–40%) from whole-food sources, and the rest from mostly unsaturated fats.

How much protein should I eat with PCOS?

PCOS nutrition guides commonly cite about 1.2–1.6 g of protein per kg of body weight per day, which works out to roughly 25–35 g per meal for many people. Community targets often land around 90–130 g a day. If you have kidney disease, ask your clinician first.

How many carbs should I eat a day with PCOS?

It varies with your size, activity, and goals. Many people with PCOS do well with moderate carbs, often around 30–40% of calories from high-fiber, low-GI sources such as oats, beans, potatoes, fruit, and quinoa, paired with protein and fat. Very low-carb diets are not required.

How accurate is this PCOS macros calculator?

It gives a starting estimate, not a prescription. Calorie equations can be off by 10% or more for an individual, and PCOS does not have its own validated equation. Use the numbers for 2–4 weeks, watch hunger, energy, and training, and adjust.

Do I need to count macros to manage PCOS?

No. Many people get most of the benefit from a simple plate method: a quarter protein, a quarter slow carbs, half non-starchy vegetables, and a little fat. Tracking daily protein alone is a popular middle ground.

Sources

This calculator is for general wellness information and is not medical or dietary advice. A registered dietitian can tailor targets to you.

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