Customize Your Diet For PCOS – Calculate Your Ideal Macros and Nutritional Needs
Join thousands of women with PCOS who trust our specialized PCOS Calculator every day, from those newly diagnosed to long-time warriors, and even healthcare professionals. Be honest and precise when answering questions to make the most of our cutting-edge tool – designed specifically for PCOS management.
No more guesswork – just enter your details, select your health goals, and get your precise macros for hormone balance and sustainable weight management. It’s the easiest way to optimize your nutrition for PCOS. Your journey to better health starts here.
Get personalized macros tailored to your unique PCOS needs. Whether you’re aiming to regulate your cycle or manage your weight, our PCOS calculator provides the nutritional roadmap you need.
Thank you for using IIFYM PCOS calculator!
Just like you, close to 12% of our female clients have PCOS and need dietary and nutrition changes. This means that over 250 women diagnosed with PCOS come to IIFYM every month looking to have their macros dialed in by an expert macro coach so that they can lose fat without the bloating, hunger, and irritability that come with regular dieting.
If you are one of the millions of women living with Polycystic Ovarian Syndrome, there’s a good chance that you struggle to lose weight and keep it off. Several PCOS- related hormonal imbalances and symptoms can make shedding fat a serious challenge. Despite the difficulty, losing weight is one of the best ways for women to manage their pcos symptoms and take charge of their health.
Here’s where we come in.
Be sure to discuss these issues with your IIFYM coach so that the two of you can come up with a program that helps to flatten your belly and tone your physique while reducing your PCOS symptoms.
First, we calculate your TDEE, then we give you the perfect list of foods to eat.
The IIFYM system can help you lose weight and get your symptoms under control. However, you need to customize the program with your condition in mind. Consider this your PCOS Playbook to make the most of the IIFYM diet. Use our PCOS calculator or PCOS macro calculator above to make sure that your PCOS diet is on point.
Losing just 5% of your body weight can have a huge impact on reducing your PCOS symptoms and complications. If you like working with numbers and appreciate flexible dieting, IIFYM could be a great fit for you.
Why IIFYM?
Because women with PCOS tend to get better results when they take a well-rounded approach to their nutrition instead of just cutting out calories. This is the exact reason we created this page. Unlike our advanced PCOS calculator, for example.
This is because getting the proper balance of macronutrients can improve hormones involved in PCOS like insulin and sex hormones.
Your exact IIFYM breakdown will depend on your unique health factors and goals but reducing carbs to 40% or less of your total calories and getting at least .8 grams of protein per pound of body weight is a good place to start.
Looking for the best tools?
Our PCOS calculator or PCOS calorie calculator is designed to help personalize your diet even more precisely for your specific condition. A well-designed PCOS diet will support your body and your goals.
To effectively manage PCOS symptoms, you need to:
1. Balance your hormone levels
2. Lose weight
3. Properly regulate your cycle
To achieve this, consider the following approach:
Opt for a low-carb diet because women with PCOS generally have high insulin resistance or difficulty processing carbohydrates.
Increase protein intake to feel fuller for longer. This will also help you avoid excess calories from fats and carbs.
In summary, for women with PCOS, a macro breakdown focusing on lower carbs and higher protein intake is advisable.
Here are the recommended macros for managing PCOS, as per the USDA:
1. Your protein intake should range between 10% and 35%.
2. Your fat intake should range between 20% and 35%.
3. Your carbohydrate (fiber) intake should range between 40% and 50%.
If your goal is PCOS weight loss, try to choose macros with lower carbohydrate percentages. On the other hand, if you’re into strength training, you might prefer macros with higher protein percentages.
In summary, stick to the recommended macros for PCOS management. It generally involves adjusting carbohydrate intake while considering your specific health objectives.
Let’s take a look at how you can effectively track your macros if you’ve PCOS:
Step#1: Use the IIFYM PCOS Calculator: It provides a simple and effective starting point to know your PCOS macros.
Step#2: Use a macro tracking App like Macro Tracker: This is a widely popular and trusted option for tracking macros.
Step#3:You can choose from hundreds of PCOS friendly recipes available on our website.
1. Know your daily calorie requirements, such as 2,000 calories.
You can determine your macronutrient breakdown by multiplying your caloric intake by your desired macro ratios.
2. Convert Macros into Real Food Quantities.
Divide the calculated calories for each macronutrient by their respective caloric densities to get macro quantities in grams.
3. Use online tools like IIFYM PCOS Calculator to find macro percentages for different foods.
By using these user-friendly tools and methods, you can accurately track and manage your macronutrient intake.
If you’ve PCOS, determining your calorie needs for PCOS weight loss can be complex. Several factors come into play, such as your age, height, gender, weight, physical activity, body fat percentage, sleep patterns, and your job among others.
PCOS weight loss:
The main goal for most women with PCOS is to lose weight. Therefore, we’ll base our discussion on calorie and macro counts so that you can achieve sustainable PCOS weight loss.
Get in touch with our experts:
The best way is to consult with a professional IIFYM coach to figure out your specific calorie needs. They can help assess your metabolism or provide guidance for your specific situation.
Macros or macronutrients are important components of your diet that provide the energy you need to function throughout the day.
In general, these macronutrients consist of carbohydrates, proteins, and fats.
There are numerous diets that recommend different macro breakdowns to their followers. For instance, people on the low-carb or keto diet get most of their nutrition from proteins and fats rather than carbohydrates. Some women with PCOS symptoms have found success with this approach.
However, sticking to such diets can be challenging and is not sustainable in the long run.
In the next sections, we’ll take a look at the role of each macronutrient. Our goal is to create an optimal macro breakdown for those dealing with PCOS.
Whether you’re looking for a personalized PCOS meal plan, a PCOS food plan, or simply looking for a PCOS eating plan that actually works, you need to understand macros. And that’s what we’ll help you learn in this PCOS playbook.
An effective PCOS nutrition plan considers your unique needs. It helps you achieve a balance that supports your health and overall well-being. Our PCOS diet guide and PCOS calculator are designed to help you make informed choices about your PCOS diet.
First of all, make sure to choose carbs that balance hormones.
Insulin resistance is one of the root causes of PCOS symptoms. When a woman is insulin resistant, her body must make abnormally high amounts of insulin to digest carbohydrates and keep her blood sugar at a safe level. By adopting a PCOS diet plan, you can manage these effects by reducing your carbohydrate intake.
High levels of insulin cause an increase in testosterone production which in turn causes several troubling symptoms like acne and missed periods. To minimize the effects of insulin resistance, a PCOS IIFYM diet plan will reduce your daily percentage of carbohydrates.
But, cutting carbs alone isn’t enough for women with PCOS.
To get the best results from IIFYM, women should select slow-digesting carbohydrates.
Slow carbs cause your blood sugar to rise gently which will ensure that your body does not overproduce insulin. If your insulin levels rise slowly and don’t spike, your testosterone levels will be better controlled.
Slow-digesting carbohydrates are whole foods and are high in fiber. For example, old-fashioned oats are a slow carb, and sugary breakfast cereals are not. Incorporating PCOS friendly foods into your diet means choosing whole, unprocessed items and steering clear of added sugars. If you’re more of a numbers person, you should look at using the Glycemic Index to evaluate your carb sources.
The Glycemic Index (GI) is a measurement used to describe how quickly your blood sugars will rise after eating a specific food. A GI of 55 or less raises blood sugar slightly, those in the 55 to 70 range raise it a little higher, and carbohydrates with a GI over 70 will raise blood sugar significantly.
Managing insulin with the right carbohydrates is important for PCOS fat loss and managing testosterone levels.
However, don’t jump to the conclusion that carbohydrates are your enemy and that a ketogenic diet is the solution. Carbohydrates provide fiber, which helps eliminate excess sex hormones and promotes gut health. The gut microbiome is increasingly recognized as crucial in PCOS management.
Remember to eat the right types of fats in your PCOS meal plan.
You should know that not all fats are the same. This is particularly important for those with PCOS.
Why?
Having PCOS puts you at a much greater risk of developing heart disease because we tend to have lower levels of HDL (good cholesterol) and higher levels of LDL (bad cholesterol).
What types of fats you include in your IIFYM Blueprint diet or PCOS food plan can help correct these issues and reduce testosterone levels, a win-win for women with PCOS!
Here’s the strategy:
1. Avoid Trans Fats:
Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels, which could amplify the heart health risks associated with PCOS.
One of the most common sources of trans fat is partially hydrogenated oils which are found in margarine, some fast foods, and commercially made baked goods.
By choosing a healthy alternative to margarine and skipping the drive-thru you can easily minimize your consumption of trans fats. This will help you stick to your PCOS eating plan.
2. Get in Omega 3’s
Omega 3 fats are an excellent source of cholesterol – plus, they can improve other PCOS symptoms.
A recent study found Omega 3 lowers free testosterone levels in women with PCOS. Omega 3’s have also been shown to play a role in improving insulin resistance, anxiety, and depression, for instance.
Fatty fish, sea vegetables/algae, flaxseeds, and grass-fed meat are all good sources of Omega 3’s. If you find it hard to include this food in your PCOS nutrition plan, consider taking a fish oil supplement. Just remember that fish oil capsules contain calories and fats so they should be factored into your PCOS diet guide.
Let’s take a look at the role of fats in your diet:
However, remember that:
Why is weight loss tougher for women with PCOS?
One of the strengths of IIFYM for PCOS is that it encourages women to eat plenty of protein. Women living with PCOS report experiencing frequent and strong sensations of hunger even after they’ve had a full meal.
Studies also suggest that PCOS women might have a lower metabolic rate than women of the same age and activity level. These issues make weight loss a challenge.
One way to combat it is to increase protein intake since it encourages feelings of satiety. This makes protein the most important component of the best diet for PCOS weight loss.
Evidence backs this up.
According to a study published in the American Society for Nutrition, PCOS patients who followed a high-protein diet for six months lost on average 9.5 pounds more fat than patients who followed a low-protein diet.
During the study, both the high-protein and low-protein dieters received a month of nutritional counseling. They were not required to restrict calories but were told to avoid simple sugars.
At the end of 6 months, the high-protein diet plan was more successful at reducing body fat, waist circumference and improving insulin resistance.
The researchers concluded that the women lost weight despite the lack of calorie restriction because the high protein was more satiating. Thus, women felt less hungry and consumed fewer calories naturally.
But what about animal protein?
Some natural health experts have raised concerns about animal proteins, like dairy or meat, and PCOS. There is an ongoing question as to whether or not the hormones used to treat livestock might be a factor in the development of hormonal imbalances.
There hasn’t been much medical research on the issue, but if you are concerned about potential risk, consider buying organic products that are not treated with hormones.
So, how to Integrate protein into your lifestyle?
You can explore our PCOS breakfast recipes that are high in protein. For tracking what you eat, especially your macros, the best app tracking macros can be a valuable tool.
While not directly related to protein, intermittent fasting for PCOS could be another approach you should try, combining well with a high-protein diet for potentially greater benefits.
Let’s take a look at the role protein plays in your body:
For instance, a 68 kg woman would need approximately 95g of protein daily.
In case you do significant strength training, you’ll need higher amounts of protein to support muscle tissue repair and growth.
When you consume too much carbohydrates, especially the wrong ones, here’s what happens:
There aren’t any supplements that directly address weight loss in PCOS women, but supplementation should still be part of your PCOS IIFYM weight loss program.
Symptoms like fatigue, cravings, blood sugar, low vitamin D, and low B12 can make sticking to a diet difficult for women living with PCOS. Fortunately, supplementation can correct these issues.
Inositol supplementation has been shown to improve many aspects of PCOS including insulin sensitivity, ovulation, anxiety, and infertility. Although it has never been studied, many women also report reduced sugar cravings after consistently using inositol for several weeks.
Two of the most common drugs prescribed for treating PCOS, Metformin, and the Birth Control Pill, can cause vitamin B12 deficiency. Low B12 can make you feel sluggish which makes following a new diet and exercise plan challenging, to say the least!
If you’ve been prescribed one of these drugs, talk to your doctor about B12 supplementation. This is a particularly important issue for vegans and vegetarians since B12 is found mostly in animal products.
67-85% of women living with PCOS have vitamin D deficiency. Vitamin D deficiency can make PCOS symptoms like insulin resistance, menstrual irregularities, hirsutism, hyperandrogenism, and obesity worse. Ask your doctor to monitor your vitamin D levels with a blood test and supplement if it is necessary.
You must understand the importance of macros in managing PCOS:
So, simply paying attention to macros instead of calories can help women with PCOS achieve healthy and long-lasting weight loss without feeling hungry. This approach is crucial for managing PCOS, regardless of body weight, as it addresses underlying issues like insulin resistance and promotes better hormone regulation.
Using tools like the IIFYM PCOS macros calculator or PCOS calculator can help you personalize your PCOS diet more effectively. With the help of these tools, you can easily balance your macro intake for optimal management of your condition.
Utilizing our PCOS calorie calculator will make sure that your PCOS diet aligns with your body’s unique needs.
Therefore, your diet plays a significant role in managing PCOS, as it directly impacts insulin levels and insulin resistance, which affects weight management and hormonal balance.h
If you’re confused about what to eat on a PCOS diet, don’t worry. We’ll help you create your Polycystic ovary diet plan with foods that tackle the condition head-on. A Polycystic ovaries and weight loss journey begins with PCOS-friendly dietary choices.
Here’s a guide to what your plate should look like:
You can create your own PCOS diet by adding specific foods that can help manage the condition. Here’s what you should consider including in your diet routine:
Losing weight with polycystic ovaries becomes more manageable with a PCOS diet that reduces inflammation and insulin resistance. So, consider adding anti-inflammatory foods like tomatoes, spinach, kale, almonds, walnuts, olive oil, blueberries, strawberries, and fatty fish rich in omega-3 fatty acids such as salmon and sardines.
In summary, for a PCOS-friendly diet, include more high-fiber foods, lean proteins, and anti-inflammatory options like fruits, vegetables, nuts, and fatty fish.
You should limit or avoid certain foods with PCOS to manage symptoms effectively:
To effectively manage PCOS and its symptoms, follow these dietary recommendations:
Fiber helps you feel full longer, aiding weight loss in individuals with PCOS.
Incorporating healthy fats into your diet can enhance satisfaction after meals and contribute to weight loss and symptom management.
You may have tried various diets, but people with PCOS are more prone to eating disorders. Mindful eating improves awareness of bodily cues like hunger and fullness.
Inflammation, typical in PCOS, can contribute to obesity. Sugar and processed foods can exacerbate inflammation in your body.
Stress is a risk factor for weight gain. High cortisol levels from chronic stress are linked to insulin resistance and weight gain.
You can manage PCOS better by cutting down on carbs since they influence insulin levels.
Protein stabilizes blood sugar, keeps you full, and can aid weight loss by reducing cravings and regulating hunger hormones.
Consuming fermented foods can support gut health, which is crucial for metabolism and weight regulation, especially important for individuals with PCOS.
You can reduce weight with PCOS by cutting back on less nutritious foods. Processed foods and added sugars can spike blood sugar levels and lead to insulin resistance, a factor in obesity.
Regular exercise is a proven method for weight loss.A 12-week study showed that women with PCOS who engaged in cardio three times a week lost 2.3% body fat.
In summary, to effectively lose weight with PCOS, you should practice mindful eating, limit added sugars and processed foods, reduce inflammation, exercise regularly, and manage your stress levels. These strategies can help you achieve your weight loss goals while improving your overall health.
First of all, strength training is good for most people. It prevents many of the side effects of aging like heart disease, osteoporosis, and age-related weight gain. Plus, it can significantly reduce the symptoms of common chronic diseases like diabetes.
If you’re a woman with PCOS and trying to lose weight, strength training can be a great option for you. The muscle you build in the weight room will boost your metabolism and help you keep fat off for good.
Strength training reduces insulin resistance by increasing the size of skeletal muscle. It also enhances that muscle’s ability to manage glucose. That extra muscle will also raise your metabolic rate so that you burn more calories throughout the day.
Losing weight with PCOS is a challenging, but worthwhile journey. With some knowledge about how PCOS symptoms affect weight loss and a good IIFYM diet plan, you can see progress both on the scale, at the gym, and in your overall health.
With over 15 years of experience in the fitness industry and as the founder of IIFYM, the creator of the IIFYM diet, and over 17 macro calculators including our reliable PCOS calculator, our proven strategy combines FREE tools, self-education, expert support, and personalized training for guaranteed success.
Our weight loss programs are tailored to fit different needs, so you can find the one that aligns with your fitness journey.
You’ll get to know EVERYTHING about optimizing your macros for PCOS using our PCOS Calculator for a complete transformation – impacting not only your physique but also your attitudes to life and food.
The 16-Week Deadline Diet is designed to deliver guaranteed results, and if you don’t see the progress, you’ll receive free coaching until you do.
By using a personalized approach, the Macro Blueprint for PCOS helps you stay on track and reach your fitness goals faster. Use our cutting-edge PCOS calculator and have all the guesswork taken out of the equation with all your meals planned for you, according to your exact macro requirements for effective management of PCOS! We’ll adjust your macros, and your meals accordingly as you lose weight so you’ll never have to worry about the dreaded plateau.
Women with PCOS may experience weight gain due to higher levels of male hormones (androgens like testosterone) in PCOS. These elevated hormone levels can lead to an increased hunger for high-calorie foods. As a result, it may lead to the deposition of abdominal fat.
In a large community-based study, it was discovered that:
So, yes, PCOS can indeed lead to weight gain, mainly due to hormonal imbalances that affect appetite and fat deposition.
You should avoid certain foods if you have PCOS:
– Fried foods like French fries, fried chicken, or potato chips.
– Margarine, butter, and other sources of saturated fat
– Red meat, such as hamburgers, steaks, roast beef as well as hot dogs and processed meats.
Additionally, you should also avoid certain fruits if you’ve PCOS. These include:
– Overripe Bananas
– Canned lychee syrup.
– Raisins.
– Dried Apricots
– Dried Figs
– Canned peach syrup.
Make sure to have a balanced intake of carbohydrates if you have PCOS. Here’s what you should know:
Eat 3 main meals containing around 40-45 gms of carbohydrates each and 2-3 healthy snacks with around 20 grams of carbohydrates each.
Opt for high-fiber, less processed carbohydrates like whole fruits and whole grains to help regulate blood sugar levels.
According to the Dietary Guidelines for Americans ( 2020-2025):
Limit your intake of added or simple sugars to around 10% of your total calories.
In an average 1,800-calorie diet, carbohydrates should contribute around 1000 calories, with sugar intake restricted to 40-45 grams per day.
If you have PCOS, you need to control your portion sizes and reduce processed foods, refined carbohydrates, and simple sugar. International guidelines suggest consuming around 1,500 calories per day if you’re aiming for weight loss with PCOS.
Remember:
Long-term calorie restriction might slow down your metabolic rate and affect hormone balance.
Experts advise against consuming fewer than 1,200 calories a day, especially for women with PCOS.
Therefore, the Calories In, Calories Out (CICO) approach may not be the best option for managing PCOS.
To calculate your TDEE if you’ve PCOS, follow these steps:
1. First, determine your Fat Mass (kg) and Fat-Free Mass (kg).
2. Next, use the equation: TDEE (kcal/d) = 438 − [1.6 x Fat Mass (kg)] + [35.1 x Fat-Free Mass (kg)] + [16.2 x Age (y)].
This method provides an estimation of your energy requirements.
In summary, to calculate TDEE for PCOS, use the provided equation based on your Fat Mass, Fat-Free Mass, and Age.
While you won’t find any specific dietary guidelines for individuals with PCOS, increasing protein intake could be beneficial. Here’s what you need to know:
– Try to get around 30 percent of your calories from protein sources daily.
– This generally means taking around 1.2-1.5 grams of protein per kilogram of body weight, or 25-35 grams of protein in every meal.
– Choose protein-rich foods such as lentils, chickpeas, protein powders, black beans, poultry, eggs, and fish.
In summary, aim for 30% of your daily calories to come from protein, which typically means consuming 1.2-1.5 grams per kilogram of body weight, or 25-35 grams of protein per meal, choosing from a variety of protein-rich foods.
if you have PCOS, your basal metabolic rate is likely to be lower compared to individuals without the condition. This could be due to factors such as decreased lean body mass.
In a study comparing PCOS women to a control group, the adjusted BMR for PCOS women was found to be significantly lower, averaging around 1,445.57 ± 76 kcal per day compared to 1,841.05 ± 44 kcal per day for the control group.
Even after accounting for BMI, PCOS patients still exhibit a lower BMR. This could be due to decreased skeletal muscle mass and lean body mass in the legs, factors known to affect resting metabolic rates.
For effective PCOS weight loss, consider a macro split of 20% complex carbs, 40% protein, and 40% fat, while staying open to adjustments based on your individual needs and feedback.
So, you should:
1. Aim for approximately 20% of your diet to come from complex carbohydrates.
2. Make protein about 40% of your daily intake.
3. Allocate another 40% for healthy fats.
4. Constantly evaluate the effectiveness of this split for you, and adjust as needed based on feedback and results.
8 food ingredients that can cause inflammation. (n.d.).
Farshchi H, et al. (2007). Diet and nutrition in polycystic ovary syndrome (PCOS): Pointers for nutritional management.
https://pubmed.ncbi.nlm.nih.gov/18097891/
Gambineri A, et al. (2002). Obesity and the polycystic ovary syndrome.
https://www.ncbi.nlm.nih.gov/pubmed/12080440
Mobeen H, et al. (2016). Polycystic ovary syndrome may be an autoimmune disorder.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4871972/
Autoimmune diseases. (2016).
https://www.niams.nih.gov/health-topics/autoimmune-diseases
Foods that fight inflammation. (2021).
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Jamilian M, et al. (2016). The effects of soy isoflavones on metabolic status of patients with polycystic ovary syndrome.
https://www.ncbi.nlm.nih.gov/pubmed/27490918
PCOS: Insulin and metformin. (2020).
32 y/o
IIFYM has been a game-changer for me! I've lost 20 lbs while enjoying my favorite treats. Thanks to this flexible approach, I've found a sustainable way to maintain my progress.
41 y/o
IIFYM's Macro Blueprint transformed my diet. I've lost 15 pounds and feel amazing! It's the most personalized program I've ever tried.
29 y/o
IIFYM made me realize that healthy eating doesn't have to be boring. It's been a delicious journey, and I've never felt better! 🥦🍔🍰
