FREE TOOL
Calorie & Protein Calculator
Find out how many calories and how much protein you need each day to lose weight steadily, without starving yourself or upsetting your hormones.
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How we work it out
- Maintenance calories: worked out with the Mifflin-St Jeor formula, the method most dietitians use, adjusted for how active you are.
- Weight loss calories: a gentle 20% below maintenance. This usually means about 0.5 kg loss per week, which protects your muscle, energy and cycle.
- Protein: 1.2 to 1.6 g per kg of body weight. Enough protein keeps you full, steadies blood sugar and protects muscle, which matters a lot with PCOS and insulin resistance.
We never suggest going below 1,200 calories a day. Eating too little can make periods irregular and slow weight loss down.
Numbers are step one. A plan is step two.
Send your numbers to Dr. Zeeshan on WhatsApp and get a meal plan that hits them with food you already eat.
For education only, not a medical diagnosis. Please see a qualified doctor for medical concerns.