PCOD Metabolic Profile
Analyze beyond weight: Visceral Fat, Muscle Mass & Insulin Risk
Why these measures? In PCOD, weight alone is misleading. We need Waist, Hip, and Neck measurements to estimate Body Fat % and Visceral Fat, which are the real drivers of hormonal imbalance.
Basic Stats
Body Metrics (for Fat Calc)
Calculated Profile
BMI
Normal: 18.5-24.9
KEY METRIC
Body Fat %
Target: <28%
Waist/Hip
Insulin Risk > 0.85
Waist/Height
Visceral Risk > 0.5
The PCOD Paradox Check
BMI (Weight vs Height)
Body Fat % (Fat vs Lean Mass)
BMR (Coma Calories)
kcal
If this is low, you need more muscle.
Maintenance (TDEE)
kcal
Daily burn based on activity.
Your PCOD Protocol
Based on your metabolic profile
Fat % Reduction
- Don’t just starve. BMR is , eating less than kcal will slow metabolism.
- Aim for a slight deficit: Eat around kcal.
- Focus on protein density to stay full.
Muscle Building
- Your goal isn’t just “weight loss”, it is “recomposition”.
- Muscle acts as a glucose sink, improving insulin sensitivity.
- Action: Strength train 3x week. Compound lifts.
Insulin Sensitivity
- Walking 10 mins after meals reduces glucose spikes by 30%.
- Prioritize fiber (veg) first, then protein, then carbs.
Cortisol & Stress
- High cortisol increases visceral fat (belly fat).
- Avoid HIIT if burnt out; opt for LISS cardio.
- Sleep is your best fat burner. Aim for 7-8 hours.