Macro Calculator for PCOS
Macros for PCOS: low refined carbs, high protein and anti-inflammatory fats.
How does PCOS affect your macros?
PCOS affects 6-15% of women of reproductive age and is associated with insulin resistance in 65-70% of cases [¹]. This resistance means that the same level of insulin produces a weaker response, promoting fat storage and making weight loss harder. Macro distribution for PCOS should target two goals: <strong>reducing glycemic load</strong> (limiting insulin spikes) and <strong>maintaining an anti-inflammatory profile</strong>. Studies show that reducing carbohydrates to 35-40% of total calories and prioritizing low glycemic index carbohydrates significantly improves insulin sensitivity and hormonal markers [²]. High protein (1.6-2.0 g/kg) aids satiety, preserves muscle mass and stabilizes blood sugar between meals. Healthy fats (omega-3, olive oil) have anti-inflammatory effects and improve the lipid profile [³].
How to use this calculator
The calculator is set with high protein and a moderate weight loss goal, which is the recommended starting point for PCOS with overweight. If you have PCOS without overweight, switch the goal to 'Maintenance'. Avoid refined carbohydrates (white bread, sugar, white rice) and prioritize legumes, oats, quinoa and vegetables. If you take metformin or other medications, consult your endocrinologist before making significant dietary changes.
Recommended macro distribution for PCOS
| Macronutrient | % Calories | Recommended sources | Avoid |
|---|---|---|---|
| Protein | 30-35% | Chicken, fish, eggs, legumes, tofu | Processed meats, cold cuts |
| Carbohydrates | 35-40% | Oats, quinoa, legumes, vegetables, fruit with skin | White bread, sugar, juices, white rice |
| Fats | 25-30% | Olive oil, avocado, walnuts, oily fish | Trans fats, refined vegetable oils |
FAQ
1Is keto better for PCOS?
It can be effective short-term by reducing insulin spikes, but is not necessarily superior to a moderate low-carb diet (35-40%) long-term [²]. Adherence is key: choose the pattern you can maintain.
2How much weight do I need to lose to see hormonal improvement?
A loss of 5-10% of body weight can already restore ovulation and improve androgen levels in women with PCOS and overweight [¹]. You don't need to reach your ideal weight to see benefits.
3Does inositol help with PCOS?
Myo-inositol (2-4 g/day) and D-chiro-inositol have evidence as insulin sensitizers in PCOS. They can complement the diet, but don't replace the dietary pattern [³].
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