Calories & macros
Explore an energy estimate and example protein, carbohydrate and fat splits. These are scenarios, not a personalized nutrition prescription.
For adults 18 and over.
Both put the emphasis on fibre-rich, whole-food carbs.
Fill in your details to see your target.
- Carbs–
- Protein–
- Fat–
- Maintenance calories–
This tool is for adults 18 and over. Please speak to a clinician or dietitian first if you are pregnant or breastfeeding, have a history of disordered eating, take medication that affects appetite or blood sugar, or have another medical condition.
Estimates use the Mifflin-St Jeor equation, an activity multiplier and standard calorie values (4 kcal per gram of carbs and protein, 9 per gram of fat). Aiming for roughly 25 g of fibre a day and spreading protein across meals are common suggestions. This is not medical advice, and needs vary from person to person.
Talk to your physician. Use these numbers as a starting point for an informed discussion with your physician. They are not a substitute for medical advice.
Sources and how we calculate this. Method: Mifflin MD, et al., A new predictive equation for resting energy expenditure in healthy individuals, American Journal of Clinical Nutrition 1990;51:241-247. Background reading: Teede HJ, et al., International Evidence-based Guideline for PCOS 2023, Monash University. Optional reductions and macro splits are illustrative choices, not validated PCOS prescriptions. No single diet composition is recommended here as best for everyone.