Calorie Deficit

A calorie deficit occurs when you consume fewer calories than your body expends, creating an energy shortfall that prompts the body to use stored fat for fuel and resulting in gradual weight loss. For women with PCOS who carry excess weight, even a modest 5-10% weight loss through a moderate calorie deficit (typically 500-750 calories below maintenance needs) can produce dramatic improvements in insulin sensitivity, androgen levels, menstrual regularity, and fertility. However, extreme calorie restriction (below 1,200 calories daily) is not recommended for PCOS as it can increase cortisol, worsen hormonal imbalance, slow metabolism, and trigger disordered eating patterns—a sustainable, moderate approach paired with nutrient-dense food choices produces the best long-term outcomes.