PCOS Macro Calculator
Get a personalized PCOS diet plan with optimized macros for insulin resistance, weight management, and hormonal balance
Your PCOS-Optimized Macros
Understanding PCOS and Insulin Resistance
Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders among women of reproductive age, affecting an estimated 8-13% of the global female population. At its core, PCOS involves an imbalance of reproductive hormones that leads to irregular periods, excess androgen production, and often the formation of small fluid-filled sacs on the ovaries. However, the metabolic consequences of PCOS extend far beyond reproductive health. Between 50% and 75% of women with PCOS also have insulin resistance, meaning their cells do not respond effectively to insulin, causing the body to produce even more of it. This elevated insulin drives further androgen production, creating a cycle that worsens symptoms like weight gain, acne, hair thinning, and irregular ovulation.
Nutrition plays a central role in managing PCOS because diet directly influences insulin levels, inflammation, and hormonal balance. Research consistently shows that a PCOS-optimized diet should prioritize higher protein intake (25-30% of calories versus the standard 15-20%), reduced and carefully selected carbohydrates (35-45% of calories from low glycemic index sources), and healthy anti-inflammatory fats (30-35% of calories). A 2025 meta-analysis published in PMC confirmed that high-fiber, low-GI dietary patterns significantly reduce insulin resistance markers in women with PCOS. The glycemic index measures how quickly foods raise blood sugar -- choosing foods with a GI below 55 helps prevent the sharp insulin spikes that aggravate PCOS symptoms.
The anti-inflammatory component of a PCOS diet is equally important. Chronic low-grade inflammation is a hallmark of PCOS and contributes to insulin resistance and cardiovascular risk. Omega-3 fatty acids found in fatty fish, walnuts, and flaxseed have been shown to reduce inflammatory markers like C-reactive protein in women with PCOS. The Mediterranean dietary pattern, rich in olive oil, vegetables, whole grains, and lean protein, has demonstrated particular benefit for improving insulin sensitivity and reducing androgen levels. Fiber intake of at least 25-30 grams per day from vegetables, legumes, and whole grains further supports blood sugar stability and gut health, which emerging research links to hormonal regulation.
For women with PCOS pursuing weight loss, even a modest reduction of 5-10% of body weight can significantly improve insulin sensitivity, restore ovulatory cycles, and reduce androgen levels. However, extreme caloric restriction is counterproductive for PCOS because it can increase cortisol, worsen hormonal imbalance, and slow metabolism. This calculator accounts for your specific insulin resistance level and adjusts macros accordingly -- those with severe insulin resistance will see a more substantial carbohydrate reduction and higher protein allocation. For fertility-focused goals, the calculator optimizes for nutrient density and anti-inflammatory balance, prioritizing the micronutrient-rich foods that support ovulation and healthy reproductive function. Always work with your healthcare provider to tailor dietary recommendations to your individual blood work and symptoms.
How to Use This PCOS Calculator
- Enter your weight in kilograms and height in centimeters. These are used to calculate your Basal Metabolic Rate (BMR) and Body Mass Index (BMI).
- Enter your age and select your weekly activity level from the dropdown. This determines your Total Daily Energy Expenditure (TDEE).
- Select your insulin resistance level as diagnosed or suspected by your doctor. This adjusts your carbohydrate and protein ratios -- higher resistance means lower carbs and higher protein.
- Choose your primary goal: Weight Loss for a moderate calorie deficit, Maintenance for sustaining current weight, or Fertility Focus for nutrient-dense hormonal support.
- Click Calculate PCOS Macros to see your personalized results including daily calorie target, protein, carb, and fat grams, fiber target, and a visual comparison of standard versus PCOS-optimized macro splits.
- Review the recommended low-GI food list to plan your meals around PCOS-friendly ingredients that support insulin sensitivity and reduce inflammation.
Frequently Asked Questions
Why do women with PCOS need different macros than a standard diet?
Women with PCOS typically have insulin resistance, meaning their bodies overproduce insulin in response to carbohydrates. Standard dietary guidelines recommend 50-55% carbs, but this level can trigger excessive insulin release in PCOS patients, worsening symptoms like weight gain, acne, and irregular cycles. A PCOS-optimized diet reduces carbs to 35-45% (from low-GI sources), increases protein to 25-30% to improve satiety and preserve muscle mass, and emphasizes anti-inflammatory fats at 30-35%. This combination helps stabilize blood sugar, reduce insulin levels, and lower inflammation -- the three key metabolic drivers of PCOS symptoms.
How do I know my insulin resistance level?
Insulin resistance is best determined through blood tests ordered by your doctor. Common markers include fasting insulin, fasting glucose, HOMA-IR score (Homeostatic Model Assessment for Insulin Resistance), and hemoglobin A1c. A HOMA-IR above 2.0 generally indicates insulin resistance. Other clinical signs include difficulty losing weight (especially around the abdomen), dark skin patches (acanthosis nigricans), intense sugar cravings, and fatigue after meals. If you are unsure, start with "Mild" as approximately 50-75% of women with PCOS have some degree of insulin resistance, then adjust based on your doctor's guidance.
What are low glycemic index (GI) foods and why are they important for PCOS?
The glycemic index ranks foods from 0 to 100 based on how rapidly they raise blood sugar. Low-GI foods (below 55) are digested slowly, causing a gradual rise in blood sugar and a modest insulin response. For women with PCOS and insulin resistance, choosing low-GI carbs like steel-cut oats, quinoa, legumes, sweet potatoes, and most vegetables prevents the insulin spikes that drive androgen production and fat storage. High-GI foods like white bread, sugary cereals, and candy cause rapid blood sugar spikes that worsen PCOS symptoms. Research shows that switching to a low-GI diet can reduce insulin resistance by up to 25% in women with PCOS.
Can this PCOS diet plan help with fertility?
Yes. The Fertility Focus goal in this calculator is specifically designed to optimize nutrient intake for reproductive health. It prioritizes anti-inflammatory fats (especially omega-3 fatty acids), adequate protein for hormone production, and moderate low-GI carbohydrates that support stable blood sugar. Studies show that reducing insulin resistance through diet can restore ovulation in many women with PCOS. The Mediterranean-style eating pattern this calculator promotes has been associated with improved IVF outcomes and natural conception rates. The fertility mode also ensures sufficient caloric intake because extreme restriction can suppress ovulation.
How much weight can I lose on a PCOS diet plan?
Weight loss with PCOS is typically slower than in women without the condition due to insulin resistance and hormonal factors. A realistic and healthy rate is 0.5-1 kg (1-2 lbs) per week. This calculator creates a moderate deficit of 300-500 calories below your TDEE, which is aggressive enough to produce results but gentle enough to avoid hormonal disruption. Even losing 5-10% of your body weight can produce significant improvements in insulin sensitivity, menstrual regularity, and androgen levels. Consistency matters more than speed -- sustainable dietary changes produce better long-term outcomes than crash dieting.
What role does fiber play in managing PCOS?
Fiber is critical for PCOS management for several reasons. First, soluble fiber slows the absorption of sugar into the bloodstream, reducing post-meal insulin spikes. Second, fiber feeds beneficial gut bacteria that produce short-chain fatty acids, which improve insulin sensitivity and reduce inflammation. Third, fiber increases satiety and helps control appetite, making it easier to maintain a calorie deficit. A 2025 meta-analysis confirmed that high-fiber diets significantly reduce insulin resistance markers in PCOS patients. This calculator recommends 25-35 grams of fiber daily, with higher targets for those with greater insulin resistance. Focus on vegetables, legumes, berries, chia seeds, and whole grains.
Should I avoid all carbohydrates if I have PCOS?
No. Completely eliminating carbohydrates is unnecessary and can be counterproductive for most women with PCOS. Carbohydrates provide essential energy for brain function, physical activity, and thyroid health. Very low-carb or ketogenic diets can increase cortisol (a stress hormone), disrupt thyroid function, and worsen mood in some women. The key is choosing the right carbohydrates: low-GI, high-fiber sources like vegetables, legumes, quinoa, and steel-cut oats. This calculator reduces carbs to 35-45% of total calories (down from the standard 50-55%), with further reductions for severe insulin resistance. This moderate approach provides enough carbohydrates for health while minimizing insulin spikes.
