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PCOS calorie and protein calculator
A calorie and protein estimate for losing weight with PCOS, plus your first milestone and a blood-sugar-friendly plate. Built for Indian women, in kg and cm.
Takes 1 minute
Made for PCOS
Free, no sign-up
For reference only
This calculator gives a general estimate to help you get started. It isn’t medical advice, a diagnosis or a treatment plan. If you’re pregnant, breastfeeding, under 18, have a medical condition (including PCOS, thyroid or diabetes) or take regular medication, please speak to your doctor before changing how you eat.
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No PCOS? Use the calorie deficit calculator for women.
Questions about this calculator
Is it harder to lose weight with PCOS?
It can be slower, especially with insulin resistance, but it is very possible. Steady habits, enough protein and strength training work better than crash diets, which often make cravings worse.
How many calories should I eat with PCOS?
Usually about the same as any woman of your size and activity, with a gentle deficit for fat loss. The calculator gives your range; what you eat within it matters for blood sugar and cravings.
Do I need a low-carb diet for PCOS?
No. The 2023 International PCOS Guideline found no single diet works best. A plan you can keep, with protein, fibre and carbs spread through the day, is what makes the difference.
Can losing weight help my periods?
For many women, yes. Losing even 5% of body weight is linked with more regular cycles and better insulin sensitivity. Always work with your doctor on PCOS treatment.
Free 30-minute call. Online, or in person in Powai, Mumbai.
Want a plan that hits these numbers?
I’ll turn your numbers into a personal plan built around the food you already eat, and adjust it every week.
Calculator by Archita Mishra, nutritionist and strength coach for women, certified in hormonal health (IIN). Results are estimates for reference only and may vary from person to person. They are not a substitute for advice from your doctor or a registered healthcare professional. OWA Fitness does not store the numbers you enter.