Free calculator that adjusts your calories and macros for perimenopause, menopause, or post-menopause. Accounts for HRT, symptom severity, and body composition.
During perimenopause and menopause, declining estrogen levels cause your metabolic rate to slow by 100–300 calories per day. Insulin resistance increases, making it harder to process carbohydrates. Visceral fat shifts toward the abdomen, and cortisol fluctuations can amplify cravings and fatigue. Our calculator accounts for these hormonal changes to give you personalized macro targets.
Women in menopause need 25–30% more protein than pre-menopausal women to preserve lean muscle mass. Estrogen decline accelerates muscle loss (sarcopenia), and adequate protein helps stabilize blood sugar, reduce cravings, and support bone density. Our calculator recommends 1.2–1.6 g per kg of body weight based on your activity level and HRT status.
Hormone Replacement Therapy (HRT) affects how your body processes nutrients. Women on HRT may maintain higher metabolic rates and better insulin sensitivity. Our calculator adjusts your calorie and macro targets based on whether you are on HRT, and the type and severity of your symptoms.
Our calculator uses validated metabolic equations (Mifflin-St Jeor) adjusted with research-backed modifiers for menopause. While no calculator is perfect, it provides a strong starting point that you can adjust based on your results over 4–6 weeks.
Severe calorie restriction backfires during menopause by increasing cortisol and further slowing metabolism. Instead, focus on moderate deficits (300–500 calories), higher protein intake, and strength training. Our calculator recommends safe, sustainable targets.
HRT affects your metabolic rate and macronutrient needs. Our calculator adjusts your targets based on your HRT status, symptom severity, and activity level to provide personalized recommendations.
Declining estrogen accelerates muscle loss and bone density decline. Higher protein intake (1.2–1.6 g/kg) helps preserve muscle, stabilizes blood sugar, reduces cravings, and supports bone health during this transition.