PCOS Low Carb Calculator

PCOS often involves insulin resistance. Many people discuss lower-carb eating with their providers — this plan uses ~50g net carbs with adequate protein and healthy fats as an educational starting sketch, not a fertility or hormone treatment.

How to use this

  1. Pick the eating plan that fits you (keto, insulin resistance, or moderate low carb).
  2. Enter your age, sex, weight, height, and how active you are.
  3. Your daily protein, net carbs, and fat targets show on the right — use them as a simple daily guide.

Tell us about you

Results update automatically as you fill this in. No sign-up required.

Your results (updates as you type)

Your daily targets

Low carb for insulin resistance (50g net carbs)

About how many calories to maintain weight

2,260 kcal

per day

Try to hit these amounts each day — they are a starting guide, not a strict rule:

Protein

136g

per day

Net carbs

50g

max per day

Fat

168g

per day

Estimates only — not medical advice. Talk to your doctor before changing your diet, especially if you take diabetes or blood pressure medication.

Next steps

Why low carb comes up for PCOS

Elevated insulin can drive androgen symptoms and make weight loss harder. Reducing refined carbs and prioritizing protein at meals may improve glucose for some women — PCOS is individual and labs beat anecdotes.

Read PCOS and low carb alongside these macro targets, and net carbs for IR if glucose is the main focus.

Cycle-aware habits (optional)

If you add intermittent fasting, many women prefer shorter windows in the luteal phase. Start with the IF timer and the 16:8 vs 18:6 guide — not multi-day fasts on week one.

Work with your care team

PCOS management may include medication, cycle tracking, and fertility goals — diet is one piece. Do not change treatment because a website suggested 50g of carbs. Use recipes from the dinner hub to make the plan edible.

Related guides

Insulin resistance

PCOS and Low Carb — What the Research Suggests

How insulin resistance can relate to PCOS, what nutrition research can and cannot establish, and why care is individualized.

12 min read

PCOS calculator →

Insulin resistance

Net Carbs for Insulin Resistance — How Many Per Day?

How to calculate net carbs from food labels and choose daily targets for blood-sugar-friendly eating and metabolic health.

9 min read

Net carb calculator →

Fasting

16:8 vs 18:6 Intermittent Fasting — Which Is Right for You?

Compare 16-hour and 18-hour eating windows, the limits of current evidence, and situations that require clinical advice.

9 min read

IF timer →

Frequently asked questions

Does low carb help PCOS?

Research and clinical experience often link insulin resistance with PCOS symptoms. Lower-carb diets may improve markers for some women — confirm with your OB/GYN or endocrinologist.

Should women with PCOS fast?

Intermittent fasting may help some women with PCOS once low-carb eating is stable. Evidence does not support cycle-phase fasting prescriptions — discuss timing with your clinician.

How much protein for PCOS?

This calculator uses about 0.8g protein per pound of body weight as a starting point. Your provider may recommend different targets.

Other calculators

Metabolic Low Carb Calculator · https://metaboliclowcarb.com