#PCOS BMR CALCULATOR HOW TO#

Everything from your hair, nails, skins and bones to your ligaments, hormones and enzymes are composed of protein. It is pretty much required for every single structure and action in the body. How did I get to that number? Let’s take a look at my math. This would mean if you were following a 1,400 calorie diet, you would should be consuming 140 grams of carbohydrates or less per day. When you have PCOS, I generally recommend keeping carbohydrates under 40 percent of your total calories.

#PCOS BMR CALCULATOR HOW TO#

How to Determine your Carbohydrates Macros when you have PCOS That is why I encourage the majority of your be complex carbohydrates. Due to their slow absorption rate, CC promotes an increased sense of fullness and satiety. Consequently, eating too many SC can exacerbate the symptoms of PCOS by worsening IR and facilitating weight gain.Ĭonversely, complex carbohydrates can improve insulin resistance as they slowly release glucose allowing for optimal insulin regulation. This in turn prompts a rapid increase in insulin. They enter the bloodstream almost immediately causing a spike in blood sugar. In our bodies SC break down very quickly. Complex carbohydrates include foods made from whole grains like rice and pasta as well as legumes (beans, lentils and peas) and starchy vegetables like corn and winter squash. Conversely, CC are considered more nutrient dense as they contain more fiber, vitamins and mineral than SC. Examples of foods with added SC include soft drinks, cookies, ice cream, most granola bars and candy. SC are also added to food when it is processed. They are foods like yogurt and milk products, fruit and honey. The two main types of carbohydrates – are simple carbs (SC) and complex carbs (CC). Not surprisingly, the majority of food we eat is typically made up of carbohydrates? Carbohydrates provide energy for the body. Once again, your needs will likely be different, but I am using 1400 calories to provide a concrete example of how to determine your macros. This would likely be a good starting point for a 25 year old female who is 5 feet 4 inches, weighs 180 pounds, is around 30 percent body fat, works out 3 times per week doing cardio 30 minutes per session, has a sedentary desk job and gets around 5 to 6 hours per night of uninterrupted sleep. In order to illustrate how to count your macros when you have PCOS, we are going to use a calorie amount of 1,400 calories per day. Therefore, I would highly recommend meeting with a Registered Dietitian who specializes in PCOS to either have your metabolism tested or just to obtain some guidance on how to determine your personalized calorie needs. Your calorie needs are just as unique as you are! Your calories for weight loss depend on many variables including your: age, gender, height, weight, body fat, physical activity level, type of job and even your sleep patterns.

However, as you can imagine determining your calories for weight loss when you have PCOS is not a simple process. Therefore, for the premise of this blog, we are going to base the calories and macros on the short-term goal of weight loss. While everyone with PCOS has different dietary goals, most women are seeking weight loss. So, basically when someone tells you they are, “Counting their macros,” this simply means they are counting and tracking the amount of carbohydrates, protein and fat they take in each day.īefore we determine how to count your macros when you have PCOS we need to talk a bit about calories. The PCOS Dietitian suggests the following breakdown: In addition, you need to know the percentage of each macronutrient you should be consuming daily. In order to determine our macros when you have PCOS, you need to know how many calories you should be consuming.

These values are expressed in grams and are all based on the amount of calories you consume daily. Macros or more properly known as macronutrients represent the amount of the three nutrients: carbohydrates, protein and fat you need to consume to reach to achieve your dietary goals. Learning how to count your macros when you have PCOS is a hot topic! But, before I walk you through how to do this – I need to explain what the heck macros are in the first place. How to Count your Macros when you have PCOS

Pcos bmr calculator