Your details
This calculator provides general guidance only. Always consult your doctor or a registered dietitian for personalised medical advice.
Your personalised results
Daily calories
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kcal/day
Protein target
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grams/day
BMR
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kcal base
Weekly loss
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est. kg/week
Recommended daily macros
Nutrition tips for menopause
Prioritise protein
Aim for 1.2–1.6g per kg of body weight daily. Protein preserves muscle mass which naturally declines after 50 and keeps you feeling fuller for longer.
Calcium & Vitamin D
Falling oestrogen increases bone loss risk. Aim for 1,200mg calcium daily from food and consider Vitamin D supplementation, especially in winter months.
Phytoestrogens help
Foods like tofu, tempeh, edamame and flaxseeds contain plant oestrogens that may help reduce hot flushes and support hormonal balance naturally.
Stay hydrated
Night sweats and hot flushes increase fluid loss. Aim for 2–2.5 litres of water daily. Staying hydrated also helps manage weight and energy levels.
Limit triggers
Alcohol, caffeine, spicy foods and sugar can worsen hot flushes and disrupt sleep. A gentle calorie deficit works better than crash dieting at this stage of life.
Strength training matters
Resistance exercise 2–3 times per week protects muscle, boosts metabolism and supports bone density — more effective than cardio alone for menopause weight management.
Frequently asked questions
Why do I need fewer calories during menopause?
As oestrogen levels decline, your metabolic rate slows and muscle mass decreases — both of which reduce the number of calories your body burns at rest. Most women need 100–200 fewer calories per day during and after menopause compared to their 30s and 40s.
Why is protein so important during menopause?
Menopause accelerates muscle loss (sarcopenia). Eating more protein — combined with strength training — helps preserve lean muscle mass, which keeps your metabolism higher, helps with weight management and reduces injury risk.
What is the difference between perimenopause and menopause?
Perimenopause is the transitional phase before menopause — usually beginning in your 40s — when hormone levels start fluctuating. Menopause is defined as 12 consecutive months without a period. Post-menopause refers to the years after that point.
Why is belly fat common during menopause?
Declining oestrogen causes fat to redistribute from the hips and thighs to the abdomen. This visceral fat is metabolically active and linked to higher cardiovascular risk, which is why diet and exercise during menopause are particularly important.
Should I count calories during menopause?
Not necessarily — but being aware of your approximate calorie needs helps. Focus on eating whole foods high in protein, fibre and healthy fats. A gentle calorie deficit of 300–500 calories is more sustainable and effective than extreme restriction during menopause.
Is this calculator suitable for vegans?
Yes — the calorie and protein targets apply regardless of diet. If you eat a vegan or plant-based diet, focus on high-protein plant foods like tofu, tempeh, legumes, edamame and seitan to meet your protein target.