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Follicular vs Luteal Phase Nutrition Planner Calculator

Plan phase-specific nutrition targets for follicular and luteal phases to optimize energy and hormonal health.

Follicular vs Luteal Phase Nutrition Planner Calculator

Plan phase-specific nutrition targets for follicular and luteal phases to optimize energy and hormonal health.

Input your cycle and goals

Formula

Calorie target = BMR × activity multiplier + phase adjustment (luteal +150 cal) + goal adjustment (±300 cal).

Follicular macros: 25% protein, 40% carbs, 35% fat. Luteal macros: 28% protein, 45% carbs, 27% fat.

Iron focus: Follicular 18 mg/day (post-period), Luteal 15 mg/day.

Luteal phase requires more calories and carbs to support progesterone and mood stability.

Steps

  • Enter your current cycle day (day 1 = first day of period).
  • Select your current phase (follicular = days 1-14, luteal = days 15-28+).
  • Input your BMR (basal metabolic rate) in calories.
  • Rate your activity level (1 = sedentary, 10 = very active).
  • Choose your goal: maintain, lose, or gain weight.
  • Review phase-specific nutrition targets and recommendations.

Additional calculations

Enter your cycle and goals to see additional metrics.

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Iron Intake Calculator

Track iron needs, especially important during follicular phase.

Complete guide snapshot

Nutrition needs vary by menstrual cycle phase. Follicular phase benefits from iron-rich foods and moderate carbs, while luteal phase needs more calories, complex carbs, and protein.

Use this calculator to plan phase-specific nutrition targets and optimize energy, mood, and hormonal health throughout your cycle.

FAQs

What is the difference between follicular and luteal phases?

Follicular phase (days 1-14): lower progesterone, rising estrogen. Luteal phase (days 15-28+): higher progesterone, different energy needs. Nutrition can be tailored to each phase.

Do calorie needs change during the cycle?

Yes. Luteal phase typically requires 100-300 more calories daily due to increased metabolic rate and progesterone. Follicular phase needs are lower.

What nutrients are important in each phase?

Follicular: iron (replenish after period), B vitamins. Luteal: magnesium, complex carbs (for mood/energy), protein (for progesterone support).

Can I lose weight during my period?

Yes, but be mindful of iron needs. Focus on nutrient-dense foods and avoid severe restriction during menstruation.

How does protein need change?

Luteal phase may benefit from slightly higher protein (1.2-1.6 g/kg) to support progesterone and maintain muscle during higher calorie needs.

What about carbs?

Luteal phase often benefits from more complex carbs to support serotonin production and energy. Follicular phase can be lower carb.

Should I track macros daily?

Tracking can help, but focus on weekly averages. Hormonal fluctuations mean daily needs vary. Aim for phase-appropriate ranges.

Can this help with PMS symptoms?

Possibly. Luteal phase nutrition (magnesium, complex carbs, adequate calories) may help reduce PMS symptoms like mood swings and cravings.

What if my cycle is irregular?

Use average cycle length or track symptoms. The calculator can still provide guidance, but consult a healthcare provider for irregular cycles.

Do I need supplements?

Possibly. Iron (follicular), magnesium (luteal), and B vitamins may be helpful. Consult a healthcare provider before starting supplements.

Summary

This tool suggests phase‑aware calorie and macro ranges based on your inputs, offering one way to reflect on how food and your cycle interact.

You can use the outputs as gentle ideas to try—always adjusting for your own comfort, preferences, cultural context, and any guidance from your care team.

Disclaimer: This tool provides general wellness and lifestyle insights for educational purposes only. It is not a medical or psychological diagnosis. For any health concerns, please consult a qualified professional.

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Follicular vs Luteal Phase Nutrition Planner Calculator

Plan phase-specific nutrition targets for follicular and luteal phases to optimize energy and hormonal health.

How to use Follicular vs Luteal Phase Nutrition Planner Calculator

Step-by-step guide to using the Follicular vs Luteal Phase Nutrition Planner Calculator:

  1. Enter your values. Input the required values in the calculator form
  2. Calculate. The calculator will automatically compute and display your results
  3. Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the Follicular vs Luteal Phase Nutrition Planner Calculator?

Simply enter your values in the input fields and the calculator will automatically compute the results. The Follicular vs Luteal Phase Nutrition Planner Calculator is designed to be user-friendly and provide instant calculations.

Is the Follicular vs Luteal Phase Nutrition Planner Calculator free to use?

Yes, the Follicular vs Luteal Phase Nutrition Planner Calculator is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the Follicular vs Luteal Phase Nutrition Planner Calculator is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from Follicular vs Luteal Phase Nutrition Planner Calculator accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.