PCOS-aware guidance

TDEE Calculator for PCOS

Polycystic ovary syndrome affects metabolism through insulin resistance, elevated androgens, and hormonal imbalances that can make weight management more challenging. This calculator provides a TDEE estimate for women with PCOS as a starting point for calorie planning, building on the Mifflin-St Jeor equation, alongside medical guidance.

PCOS-aware guidance · Female defaults · Starting estimate only
Important PCOS significantly affects individual metabolism. These estimates are a starting point only. Always work with your doctor or a registered dietitian for personalised PCOS nutrition guidance.
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Your gender
Your height
Your weight
Your PCOS calorie targets
Maintenance (TDEE)
—
kcal / day
Estimated baseline - may be lower with PCOS
Moderate Deficit
—
kcal / day
-250 kcal · PCOS-friendly approach
Standard Deficit
—
kcal / day
-500 kcal · maximum recommended
Your BMR — Calories burned at complete rest
Calculated using the Mifflin-St Jeor equation · adjust based on 4-week tracking
PCOS affects metabolism individually. These figures are starting estimates only. Women with insulin resistance may need 200-400 fewer calories than shown to achieve the same results. Work with a doctor or registered dietitian for personalised guidance.
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How PCOS Affects Your Metabolism

PCOS-related insulin resistance is the primary metabolic challenge. When cells do not respond efficiently to insulin, the body produces more of it - which promotes fat storage, particularly around the abdomen, and can suppress fat burning. This means some women with PCOS have a lower effective TDEE than predicted by standard equations.

Research suggests women with PCOS may need to eat 200-400 fewer calories per day than the calculator shows to achieve the same weight loss as women without PCOS. This is why tracking actual results over 4 weeks and adjusting is essential.

Recommended PCOS approach:
Start at TDEE - 250 kcal (not -500 or more)
Focus: low-GI carbs, high protein (1.6-2.0g/kg)
Adjust after 4 weeks based on actual results

Your Personalised PCOS Targets

More Calorie Tools

TDEE for Menopause
Hormone-aware calorie guidance for women during menopause.
TDEE for Women Over 40
Age-adjusted TDEE for women navigating hormonal changes at 40+.

Frequently Asked Questions

Does PCOS affect TDEE and metabolism?+
Yes. PCOS-related insulin resistance can reduce metabolic efficiency, meaning some women with PCOS may have a lower effective TDEE than the calculator suggests. Research indicates women with PCOS may need to eat 200-400 fewer calories than predicted to achieve the same weight loss as women without PCOS. Use this calculator as a starting estimate and adjust based on 4 weeks of tracking.
How many calories should a woman with PCOS eat to lose weight?+
A modest deficit of 250-500 kcal below your TDEE is recommended for PCOS weight loss. Extreme calorie restriction worsens insulin resistance and hormonal imbalance. Combining a moderate deficit with low-GI carbohydrates, high protein, and regular exercise produces better results than aggressive calorie cutting.
What is the best diet for PCOS?+
Research supports a low-GI diet for PCOS - choosing complex carbohydrates that release glucose slowly to manage insulin levels. High protein intake (1.6-2.0g per kg) supports satiety and muscle maintenance. Anti-inflammatory foods like oily fish, nuts, and vegetables also benefit PCOS symptoms. Avoid refined carbohydrates and sugars which spike insulin and worsen symptoms.
Does exercise help with PCOS metabolism?+
Yes significantly. Resistance training improves insulin sensitivity and raises TDEE through muscle building - both directly addressing the metabolic challenges of PCOS. 150 minutes of moderate exercise per week including resistance training is recommended. Even modest weight loss of 5-10% significantly improves PCOS symptoms and metabolic health.
Should I see a doctor before using a TDEE calculator with PCOS?+
Yes. PCOS affects metabolism individually and significantly. A registered dietitian experienced with PCOS can provide far more accurate and personalised guidance than any online calculator. This tool is a useful starting point but should not replace professional medical nutrition advice for PCOS management.