Cycle-Aware Macro Calculator for Women

Hormonal changes throughout the menstrual cycle and menopause influence how your body metabolises nutrients. During phases like the follicular stage, insulin sensitivity improves, making higher-carb intake more effective. In contrast, the luteal phase benefits from higher protein and fat to manage cravings and support mood. Postmenopausal women often need more protein to preserve lean mass and support metabolic health. This calculator adjusts your macros based on these physiological shifts — helping you fuel smarter, train better, and feel more in sync with your body.

Note: If you haven't calculated your Daily Calories yet, please use our TDEE Calculator.

Total Daily Calories: Current Phase: -- Select Phase -- Menstrual Follicular Ovulation Luteal Perimenopause Postmenopause Presets (Carb% / Protein% / Fat%): -- Select a Preset -- High Carb - 50C / 30P / 20F High Protein - 40C / 40P / 20F Recommended - 40C / 30P / 30F Low Carb - 20C / 45P / 35F Ketogenic - 5C / 25P / 70F Number of Meals per Day: 2 Meals 3 Meals 4 Meals 5 Meals Calculate Macros