Nutrition Diet: Understanding How many extra calories are needed on your period?

October 19, 2025 •

4 min read

Research indicates that your body may burn an additional 100 to 300 calories per day during the luteal phase, which is the week leading up to menstruation. This metabolic shift helps explain the increase in appetite many experience, but it’s crucial to understand how many extra calories are needed on your period? to approach nutrition mindfully.

Quick Summary

The menstrual cycle affects metabolism, with a modest increase in calorie expenditure occurring in the luteal phase before bleeding begins. This hormonal-driven change can intensify hunger and cravings for certain foods. Instead of viewing it as a free pass to overeat, a better strategy is to listen to your body and focus on nutrient-dense options to support your cycle and manage symptoms.

Key Points

Slight Calorie Increase: An increase of approximately 100–300 extra calories per day is common during the luteal phase (pre-period), not necessarily during menstruation itself.
Hormonal Influence: This increase is primarily driven by higher progesterone levels, which slightly elevates your basal metabolic rate (BMR).
Craving Causes: Strong cravings for carbs and sweets are linked to hormonal fluctuations that cause drops in mood-boosting serotonin and unstable blood sugar levels.
Nutrient-Focused Strategy: Instead of strict calorie counting, focus on consuming nutrient-dense foods rich in iron, magnesium, and complex carbs to satisfy hunger and manage symptoms.
Mindful Management: Listen to your body's cues and differentiate between true hunger and emotional cravings. Mindful eating and staying hydrated can help manage these urges effectively.
Normal Fluctuations: Recognize that weight fluctuations around your period are normal and often due to temporary water retention, not a significant increase in fat.
Balanced Approach: A small, mindful indulgence is fine, but balance it with nutritious choices to prevent energy crashes and bloating.

Hormonal Shifts and Your Metabolism

Your menstrual cycle is governed by fluctuating hormones that influence everything from your mood to your metabolism. The cycle is divided into phases, each with its own hormonal signature and metabolic effects.

The Luteal Phase and Increased Calorie Burn

The luteal phase begins after ovulation and lasts until the start of your next period. This is when you may feel hungrier and notice a change in your energy levels. The primary reason is the surge in progesterone, which is the dominant hormone during this phase. Progesterone causes a slight increase in your basal metabolic rate (BMR)—the calories your body burns at rest—by approximately 10–20%. This metabolic boost can translate to needing an extra 100 to 300 calories per day. While this is a genuine biological need, it's not a dramatic increase that necessitates significant dietary changes.

The Follicular and Menstrual Phases

During the follicular phase (which starts on the first day of your period and lasts until ovulation) and the menstrual phase (the days of bleeding), both estrogen and progesterone levels are lower. Your energy expenditure is generally stable or even slightly lower during this time, though individual variations exist. Your body's focus is on shedding the uterine lining, a process that doesn't significantly increase calorie needs compared to the luteal phase. However, low estrogen and progesterone can impact mood-stabilizing serotonin, contributing to cravings and fatigue.

Why You Crave More Than Just 300 Extra Calories

The feeling of intense hunger and cravings for specific foods, like sweets and carbs, can feel more pronounced than a 300-calorie increase would suggest. Several factors are at play:

Serotonin Dip: Levels of serotonin, the 'feel-good' neurotransmitter, drop in the days before your period. Since your body uses carbohydrates to produce serotonin, craving high-carb foods is a natural response to boost your mood.
Blood Sugar Fluctuations: Hormonal shifts, particularly the drop in estrogen, can affect insulin sensitivity and cause blood sugar levels to fluctuate more dramatically. This can trigger a desire for quick energy from sugary snacks, leading to energy spikes and crashes.
Comfort Eating: When you're dealing with premenstrual syndrome (PMS) symptoms like cramps, fatigue, and mood swings, high-fat and high-sugar foods often serve as a psychological comfort mechanism.

Fueling Your Cycle with Nutrient-Dense Foods

Rather than fixating on the exact number of extra calories, a more sustainable approach is to prioritize nutrient-rich foods that support your body's needs during each phase. This can help satisfy cravings, stabilize mood, and alleviate common PMS symptoms.

Foods to embrace during your cycle:

Complex Carbohydrates: Whole grains like quinoa and brown rice, beans, and sweet potatoes offer sustained energy release, helping to stabilize blood sugar and combat carb cravings.
Iron-Rich Foods: To replenish iron stores depleted by bleeding, especially with a heavy flow, incorporate foods like red meat, spinach, lentils, and fortified cereals. Pair these with Vitamin C-rich foods (citrus fruits, bell peppers) to boost absorption.
Magnesium-Rich Foods: If you crave chocolate, your body might be signaling a need for magnesium. Found in dark chocolate (70% or higher), leafy greens, nuts, and seeds, magnesium can help reduce bloating and muscle cramps.
Omega-3 Fatty Acids: Anti-inflammatory foods like fatty fish (salmon, mackerel) and seeds (chia, flax) can help reduce the intensity of menstrual pain.
Hydrating Foods and Drinks: Staying hydrated with plenty of water and water-rich fruits can reduce bloating and help with headaches. Ginger tea may also help soothe nausea and cramps.

Comparison of Menstrual Cycle Phases and Calorie Intake


Feature	Follicular Phase	Luteal Phase
Hormonal State	Low progesterone, rising estrogen.	High progesterone, rising then falling estrogen.
Metabolic Rate	Generally stable, sometimes lower.	Increases by 10-20%, leading to higher calorie needs.
Typical Calorie Intake	Often lower or at baseline level.	Increases, with studies reporting 100-300+ extra calories/day.
Common Cravings	Less pronounced, often not an issue.	Carbohydrates, sweets, and high-fat foods are common.
Energy Levels	Often higher and more stable.	Can be lower and more variable due to hormonal shifts.
Primary Goal	Supporting muscle synthesis and recovery.	Calming PMS symptoms and supporting higher energy demand.

Tips for Managing Period Hunger and Cravings

Eat Regular Meals and Snacks: Keeping blood sugar levels stable by eating smaller, more frequent meals can help prevent intense cravings.
Prioritize Protein and Fiber: Combine protein and fiber in meals and snacks to increase satiety and keep you full longer. For example, a handful of almonds with a piece of fruit.
Mindful Indulgence: If you must have a treat, choose a healthier version, like a small square of dark chocolate, and savor it mindfully. Denying yourself entirely can sometimes backfire and lead to overindulgence later.
Listen to Your Body: Differentiate between true hunger and emotional cravings. Pay attention to what your body is actually asking for—sometimes a craving for salt is a sign you need better hydration.
Stay Active: Gentle exercise, such as walking or yoga, can boost serotonin and endorphin levels, which can help improve mood and reduce cravings.

Conclusion: Mindful Eating is Key

So, how many extra calories are needed on your period? The scientific consensus is that a small increase of 100-300 calories per day is common during the luteal phase, but not typically during the bleeding itself. More intense cravings are driven by complex hormonal changes affecting blood sugar and mood, rather than a massive calorie deficit. The most effective strategy is not to rigidly count calories but to listen to your body’s signals. By focusing on nutrient-dense foods, staying hydrated, and managing cravings mindfully, you can support your body's natural processes and feel your best throughout your cycle.

For more information on the intricate relationship between the menstrual cycle and nutrition, consult authoritative health resources, such as the National Institutes of Health.

Frequently Asked Questions

Yes, it is very common and normal to feel hungrier in the week leading up to your period (the luteal phase). This is due to hormonal shifts, particularly the increase in progesterone, which can increase appetite.

While many believe they burn significantly more calories, the increase is modest. A higher metabolic rate in the luteal phase (before your period) may account for an extra 100-300 calories per day, but this is not typically the case during menstruation itself.

Cravings are often caused by a decrease in serotonin, the 'feel-good' hormone, which occurs before your period. Your body naturally craves carbohydrates to help boost serotonin levels and improve your mood.

Your metabolism does fluctuate throughout your cycle. It tends to increase slightly during the luteal phase due to higher progesterone levels but is generally stable or lower during the menstrual and follicular phases.

Indulging in moderation is perfectly fine and can be a form of self-care. The key is to practice mindful eating and balance your diet with nutrient-rich foods to prevent energy crashes and bloating from excessive sugar and salt.

For sweet cravings, try dark chocolate or fruit. For salty cravings, opt for air-popped popcorn or roasted chickpeas. For carbs, choose complex sources like whole-grain pasta or sweet potatoes.

Yes, a nutrient-focused diet can help. Consuming magnesium-rich foods can reduce cramps and bloating, while iron-rich foods can combat fatigue. Omega-3s have anti-inflammatory properties that may ease period pain.