PCOS Calorie Deficit Calculator
The PCOS Calorie Deficit Calculator estimates your personalized daily calorie target based on your age, weight, height, and activity level. This tool helps women with PCOS find a sustainable way to lose weight without worsening insulin resistance. Whether you are just starting your journey, breaking a weight loss plateau, or managing hormonal symptoms, this calculator provides a safe calorie limit to support your health.
How Daily Calorie Target Is Calculated
Your daily calorie target is the specific amount of energy you should eat to lose fat safely while managing PCOS. We calculate this using the Modified Mifflin-St Jeor equation, a trusted method for finding your specific metabolic rate.
BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161
Where:
- BMR is your Basal Metabolic Rate (calories at rest).
- We multiply BMR by your Activity Level to get TDEE.
- We subtract your chosen Goal Pace to find the final target.
First, we determine your BMR, which is the energy your body burns just to exist. Then, we multiply this by your activity level to get your Total Daily Energy Expenditure (TDEE). Finally, we subtract your chosen reduction percentage to find your target. This method ensures your deficit is based on your actual body size, not just a flat number.
The result includes a safety floor to prevent your metabolism from slowing down, ensuring the plan is safe for long-term use.
What Your Daily Calorie Target Means
This number represents the maximum amount of food energy you can consume daily to lose weight without triggering stress hormones like cortisol. It is specifically designed to help you shed fat while keeping your insulin levels stable and your energy high.
Slow and Steady (10-15% reduction)
Focus on eating nutrient-dense whole foods to improve insulin sensitivity. This gentle approach is best if you are new to dieting, recovering from a diet break, or feeling very fatigued.
Moderate Pace (20% reduction)
This is the sweet spot for sustainable weight loss. It provides enough energy for daily activities and light exercise while still burning fat effectively.
Aggressive Pace (30% reduction)
Use this only for short periods. Monitor your hunger closely, as cutting too many calories can raise cortisol levels and stall your progress.
Important: This tool does not account for specific conditions like hypothyroidism, which can lower your metabolic rate further than standard equations predict.
Disclaimer: These results are for informational purposes only and do not constitute medical advice. Please consult a healthcare provider before starting a new diet plan.
For the best results, recalculate your targets every time you lose 10 pounds or after three months have passed to ensure accuracy.