Understanding How Many Extra Calories Do You Need to Eat on Your Period?

October 16, 2025 •

4 min read

Research suggests that in the week leading up to a period, during the luteal phase, the body's resting metabolic rate (RMR) can increase, potentially burning an extra 100–300 calories per day. This slight increase in energy expenditure, combined with fluctuating hormones, is the key to understanding how many extra calories do you need to eat on your period.

Quick Summary

Hormonal shifts before a period can raise metabolism and trigger cravings for comforting foods due to dropping serotonin levels. The actual increase in energy needs is minimal, around 100–300 extra calories, with the real focus on nourishing the body with nutrient-dense foods to manage symptoms effectively.

Key Points

Slight Caloric Increase: Your metabolism may increase slightly during the luteal phase (pre-period), but the energy change is minor, around 100-300 extra calories per day.
Hormonal Influence: Fluctuations in progesterone and estrogen levels, along with a drop in serotonin, are the primary drivers behind increased appetite and cravings.
Focus on Nutrients, Not Just Calories: Prioritizing nutrient-dense foods over simple carbs and sugars is key to managing symptoms effectively and providing sustained energy.
Smart Swaps are Key: Substitute unhealthy cravings with nutrient-rich alternatives, such as dark chocolate for milk chocolate or nuts for salty snacks.
Holistic Approach: In addition to diet, hydration, moderate exercise, and sufficient sleep are crucial for managing overall well-being during your period.
Listen to Your Body: Acknowledge your body's signals and indulge mindfully rather than restricting yourself, which can lead to overeating later.
Not a Free-for-All: The minor calorie increase is not a license for a large overindulgence, but a gentle reminder to fuel your body with what it needs.

The Hormonal Drivers of Period Hunger

For many, the increased appetite felt before and during a period feels like a sudden and intense need to eat. This isn't just in your head; it's a physiological response driven by shifting hormones. The menstrual cycle's luteal phase, which occurs between ovulation and the start of menstruation, is the primary driver of these changes.

Progesterone's Rise: In the luteal phase, the hormone progesterone increases dramatically. This hormone stimulates appetite and can trigger cravings for high-calorie, comforting foods.
Estrogen's Decline: As estrogen levels drop, the appetite-suppressing effect it provides is lost, further contributing to the feeling of increased hunger.
Serotonin's Dip: The 'feel-good' neurotransmitter, serotonin, also drops around this time. Your body may seek to boost serotonin by craving carbohydrates, which can temporarily elevate mood.

Decoding the Caloric Needs During Your Period

So, with all these hormonal shifts driving hunger, how many extra calories do you really need? The science suggests that while your resting metabolic rate (RMR) can increase, the change is quite small and often compensated for naturally. Studies indicate that during the luteal phase, your body may burn an additional 100 to 300 calories per day. This is not a massive increase, but it's enough to affect hunger cues. For most, this small caloric demand can be met by simply listening to their body's signals, without the need for strict calorie counting.

This is why focusing on what you eat is more important than the exact amount. Reaching for nutrient-dense foods can help manage symptoms, stabilize mood, and provide sustained energy, rather than the temporary spike and crash that comes with simple sugars.

Nourish, Don't Just Nosh: The Right Nutrients for Your Cycle

Instead of viewing period cravings as a weakness, consider them a signal from your body indicating a need for specific nutrients. By choosing the right foods, you can address these needs and minimize uncomfortable symptoms like fatigue, cramping, and bloating. Here are some key nutrients to prioritize:

Iron: Blood loss during menstruation can lead to lower iron levels, causing fatigue and dizziness, especially for those with heavy flows. Eating iron-rich foods helps replenish these stores.
Magnesium: This mineral is known for its relaxing effects and can help alleviate menstrual cramps and mood swings. Dark chocolate, nuts, and leafy greens are excellent sources.
Omega-3 Fatty Acids: Found in fish, flaxseeds, and nuts, omega-3s have anti-inflammatory properties that can help reduce the intensity of period pain.
Complex Carbohydrates: Foods like oats, brown rice, and quinoa provide sustained energy and help stabilize blood sugar levels, preventing energy crashes that can worsen mood.

A Wise Craver's Guide to Better Choices

When a craving strikes, indulging mindfully with a healthier alternative can be incredibly satisfying without exacerbating symptoms. Making smart swaps can help you satisfy the desire while providing your body with necessary nutrients. Here is a comparison of common cravings and their healthier alternatives:


Craving	Unhealthy Choice	Healthier Alternative
Sweet Treats	Milk chocolate, sugary sweets	Dark chocolate (70%+ cacao), fresh fruit
Salty Snacks	Potato chips, pretzels	Air-popped popcorn, roasted chickpeas
Simple Carbs	White bread, white pasta	Whole grains, lentils, beans
Creamy Indulgences	Ice cream	Greek yogurt with berries, fruit smoothie
Fried Foods	French fries, greasy takeaway	Baked sweet potato fries, roasted vegetables

Lifestyle Adjustments Beyond Your Plate

Managing your period isn't just about what you eat. A holistic approach that includes lifestyle adjustments can significantly improve your well-being throughout your cycle.

Stay Hydrated: Drinking plenty of water is crucial. It helps combat bloating, which is often caused by water retention, and can prevent dehydration headaches.
Move Your Body: Gentle, moderate exercise, such as walking or yoga, can boost endorphins, improve your mood, and reduce cramps.
Prioritize Sleep: Adequate sleep is vital for hormone regulation and combating fatigue. Aim for 7-9 hours to help stabilize mood and energy levels.
Listen to Your Body: Don't punish yourself for having cravings. Acknowledging your body's signals and indulging in moderation, while prioritizing overall nutrient intake, is key to a healthy relationship with food.

Conclusion

While it’s true that your body’s metabolic rate slightly increases in the days leading up to your period, the extra 100-300 calories needed are not a significant amount. For most, the intense hunger and cravings are a result of fluctuating hormones and lower serotonin, not a massive energy deficit. The most effective strategy is to listen to your body and focus on providing it with nutrient-dense foods, rather than strictly counting extra calories. Embracing healthier alternatives to cravings, staying hydrated, and focusing on other self-care practices will help you manage period symptoms and navigate your menstrual cycle with more comfort and ease.

Note: This information is for educational purposes only and should not be considered medical advice. Always consult a healthcare professional for personalized guidance.

Frequently Asked Questions

Yes, it is completely normal to feel hungrier before and during your period. This is largely due to hormonal changes, specifically rising progesterone and falling estrogen levels, which can trigger appetite and cravings.

Cravings for sugar and carbs often occur because levels of the feel-good hormone serotonin decrease in the days leading up to your period. Consuming carbs can help boost serotonin, providing a temporary mood lift.

Temporary weight gain around your period is common and typically not a cause for concern. It is often due to fluid retention caused by hormonal shifts, not fat gain, and usually resolves on its own.

To help with cramps, focus on anti-inflammatory foods rich in omega-3 fatty acids, such as fish and flaxseeds, and magnesium-rich foods like dark chocolate and nuts. Staying hydrated also helps.

Limiting or avoiding excessive salt, sugar, caffeine, and alcohol can help reduce common period symptoms like bloating, energy crashes, and headaches. Spicy foods can also irritate some people's stomachs.

Staying hydrated by drinking plenty of water helps reduce bloating by flushing out excess fluids. Eating a balanced diet with adequate protein, fiber, and healthy fats can also help stabilize blood sugar and fluid levels.

Yes, it's okay to indulge in cravings in moderation. The key is mindful indulgence and finding healthier alternatives. Don't be too hard on yourself; sometimes satisfying a craving with a small portion can prevent overindulging later.