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Free tool · Menopause nutrition
Personalized daily calorie and macronutrient targets adjusted for the metabolic changes of perimenopause and postmenopause.
Reviewed by the kindr Health medical team · Last reviewed July 25, 2026
BMR: 1347 kcal · Maintenance (TDEE): 1824 kcal · Formula: Mifflin-St Jeor with a menopause-stage adjustment (−1.5% peri, −3% post).
The average woman gains 1–2 pounds a year through the menopause transition even without changing her diet. The cause is not willpower — it is measurable physiology. As ovarian estrogen falls, three changes occur together:
The practical consequence: a 52-year-old woman may need 150–250 fewer daily calories than she did at 42, while also needing more protein to defend her muscle. Standard calculators miss both effects. This tool corrects for them.
Kindr Health pairs you with a menopause-trained clinician who can review your nutrition targets alongside HRT, GLP-1, and lifestyle care — all in one plan.
Start your menopause consult →Two things happen at once: resting metabolic rate declines by roughly 2–5% independent of body composition, and lean muscle mass declines as estrogen falls. Muscle is the tissue that burns the most calories at rest, so losing it compounds the drop. The result is that the same food intake that maintained weight at 40 often causes a slow gain at 52.
Most menopause and sarcopenia research supports 1.2–1.6 g of protein per kg of body weight per day, evenly split across meals. During active fat loss or resistance training, 1.6–2.0 g/kg protects lean mass. This calculator scales protein up automatically during weight-loss goals and after menopause.
Not necessarily. Insulin sensitivity does decline modestly with estrogen loss, but very-low-carb diets are not required for most women. What matters more: protein at every meal, resistance training, fiber ≥ 25 g/day, and limiting ultra-processed foods and alcohol. This calculator uses a balanced 30% fat / high-protein / remainder-carb split.
No. It provides evidence-based estimates using the Mifflin-St Jeor equation with a menopause-specific adjustment. It cannot account for thyroid disease, medications, or medical conditions. Review your plan with a clinician before making significant changes, especially if you are on HRT, GLP-1 therapy, or being treated for a metabolic condition.
Modestly. HRT does not directly cause fat loss, but by improving sleep, mood, and joint pain, it typically enables women to train harder and preserve more muscle — which raises metabolic rate over time. If your body composition changes on HRT, recalculate every 3–6 months.
This calculator is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, thyroid function, and body composition. Reviewed by the Kindr Health medical team · Last reviewed 2026-07-25.