Why Protein Is a PCOS Lever
Protein is the most useful macronutrient when you have PCOS. It has the highest thermic effect (you burn more digesting it), increases satiety, helps preserve lean mass during a deficit, and blunts post-meal glucose rises — all useful when insulin resistance makes fat loss stubborn.
A common target from PCOS nutrition guidance is 1.6–2.0 g of protein per kg of body weight per day. For a 70 kg (154 lb) person, that is roughly 110–140 g/day.
Practical Tips
- Spread it out. Aim for 25–35 g per meal so muscle gets a steady supply.
- Front-load breakfast. A high-protein breakfast reduces afternoon cravings for many people.
- Combine with resistance training. Protein only builds muscle if you give it a reason to.
Our PCOS Calorie Calculator already outputs a higher-protein target. To compare against general guidance, try the Protein Intake Calculator. See also the PCOS hub and PCOS carb counting.
Educational only. Individual needs vary with kidney health, activity, and medications — confirm with a dietitian.