repkin
20
Posted by u/macros_again··Cutting

Is the PCOS deficit math different than what everyone else uses?

TL;DR: Looking for advice on how to adjust calorie deficits for PCOS.

I'm trying to navigate my calorie deficit with PCOS, and I feel like the usual TDEE calculations don't quite fit for me. Does anyone here have experience with adjusting their deficit or TDEE based on PCOS? Are the calorie numbers I should aim for different from the general recommendations? I want to make sure I'm on the right track but also not missing out on results. Any tips or experiences would be super helpful!

9 comments

Comments

Sign in to comment.
u/depressedlifter·

This is a skill issue. Just eat whatever and lift heavy. Sure, PCOS is a thing, but sometimes you just gotta push through. Like, I used to obsess over every little thing, and it didn't help. A little less stress and more lifting can make a world of difference.

106
u/zoned_in_runner·

You should definitely look into adjusting your macronutrients alongside your calorie intake. In my experience as a runner, I've noticed that a higher carb intake can sometimes help with performance and recovery. Everyone's body is different, so don't be afraid to experiment a bit. Just track how you feel and adjust accordingly.

64
u/painbutgains·

I can relate to your struggle. With PCOS, my experience has been that the standard TDEE calculations often underestimate my needs. I've found that tracking my macros closely has been a game changer for me. I recommend using something like MacroFactor or Cronometer to get a clearer picture of what your body actually needs.

15
u/numbers_lifter·

Having PCOS changes the dynamics a bit, and the usual calorie deficit might not be as effective for everyone. I've seen people trying to stick to strict calorie counts and not seeing results. I believe focusing on the quality of your calories is just as important as the quantity. Prioritize whole foods, lean proteins, and plenty of vegetables. Your body will respond better in the long run.

8
u/macros_again·

You might find that intuitive eating could work for you too. Sometimes, strict calorie counting can lead to stress, which isn't helpful for PCOS. I've had clients who benefited from focusing on hunger cues instead. It takes some time, but it can be freeing. Just be mindful of what you're eating and how it makes you feel.

3
u/cardio_punk·

Facts! With PCOS, your metabolism might not respond the same way to calorie deficits as someone without it. I've had clients who had to adjust their intake higher before they saw any progress. Consider cycling your calories and incorporating high-intensity training to see better results. Also, don't neglect the importance of sleep and stress management.

2
u/vegan_bulker22·

Yep! im vegan, and I've found that eating a higher fiber diet helps me manage my PCOS symptoms. Foods like lentils and chickpeas keep me full and regulate my blood sugar. I track everything in MyFitnessPal, but I'm curious about MacroFactor since I've heard good things about it for PCOS management. Anyone tried both?

3
u/casual_lifter_99·

I'm new to all this, but I've heard that some women with PCOS do better with higher protein diets. Is that true? I'm trying to figure out if that's something I should consider. I track my meals manually right now, and it's a bit of a hassle.

2
u/crossfit_nerd·

I wouldn't rely solely on standard calculations. For example, I've been tracking my workouts and adjusting my nutrition based on performance and recovery. If you're doing resistance training, consider your training volume and how that affects your caloric needs. Sometimes, you need to listen to your body more than the numbers.

1