Daily Calorie Target
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calories per day
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Protein is your most important number
Protein reduces ghrelin (the hunger hormone), stabilises blood sugar, and protects muscle while you lose fat. Hit this target every day — it's the single highest-impact change you can make.
Maintenance calories (TDEE)
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Daily deficit / surplus
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Estimated weekly change
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How to Hit Your Numbers Each Day
Breakfast
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Protein first
Lunch
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Veg → protein → carbs
Dinner
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Largest meal
Snacks (1–2)
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Pre-3pm crash
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PCOS-Specific Nutrition Tips
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Easy Ways to Hit Your Protein Target
3 eggs + 100g Greek yoghurt — ~35g protein, stabilises blood sugar through the morning
150g chicken breast or salmon — ~45g protein in a single serving
200g cottage cheese — ~24g protein, slow-digesting casein protein
200g cooked lentils + 50g feta — ~24g protein, plus fibre for gut health
Protein shake with milk — ~30–35g, useful when hunger is low but targets aren't met
100g tinned tuna — ~26g protein, zero prep, blood-sugar neutral
For informational and educational purposes only. These calculations are estimates based on established formulas (Mifflin-St Jeor). Individual needs vary. Always consult a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have a diagnosed medical condition.