The question of how many calories to eat during your period is common, driven by noticeable shifts in hunger and energy levels many people experience throughout the month. These changes are rooted in the complex hormonal fluctuations of the menstrual cycle. The cycle is broadly divided into two main phases: the follicular phase, which starts with menstruation, and the luteal phase, which begins after ovulation. The physiological demands of these phases influence appetite and metabolism, creating a natural need to adjust energy intake.
The Hormonal Influence on Metabolism and Appetite
The primary driver behind increased hunger is the shift in hormones, particularly during the luteal phase (the week or two before menstruation). During this time, the hormone progesterone rises significantly, creating a slight, temporary increase in the body’s energy expenditure. This rise is associated with a thermogenic effect, causing a minor elevation in core body temperature and consequently, the Resting Metabolic Rate (RMR).
Research indicates this increase in RMR can be small but measurable, potentially raising daily calorie burn by about 5% to 10% in the late luteal phase. This metabolic increase explains why many people feel hungrier and experience more intense cravings before their period. Progesterone can also influence appetite directly, stimulating a greater desire for food.
Conversely, estrogen, which tends to suppress appetite, declines sharply just before menstruation. The combination of higher progesterone-driven metabolism and lower appetite-suppressing estrogen intensifies feelings of hunger and a need for quick energy sources. Once menstruation starts, both estrogen and progesterone levels drop, signaling a return to the baseline metabolic rate and a normalization of appetite.
Practical Calorie Adjustment Guidelines
While the mechanism for increased hunger is real, the actual need for extra calories is often modest. Any caloric increase should primarily occur during the late luteal phase, or the days immediately preceding the period, rather than throughout the entire menstrual phase. This adjustment is not drastic but represents a slight fueling of the temporary increase in metabolic demand.
A common recommendation for this pre-menstrual peak is a modest increase of approximately 100 to 300 calories per day, if needed, to satisfy true physiological hunger. Roughly the energy equivalent of a piece of fruit and a handful of nuts, determining this need should start with understanding your individual Total Daily Energy Expenditure (TDEE) or basal needs, which can be estimated using online calculators.
The most effective approach involves listening to genuine hunger cues rather than responding to cravings for comfort foods high in simple sugars or excess fat. If you are experiencing true metabolic hunger, a small, nutritionally dense snack can curb the signal, whereas emotional cravings may lead to overconsumption. An adjustment of 100 to 300 calories is a guideline for supporting metabolic function, not a license for unrestricted eating.
Prioritizing Nutrient Quality Over Quantity
Focusing on the source of calories is often more beneficial for symptom management than focusing solely on the total number of calories. Specific micronutrients become important during the menstrual phase to counteract common symptoms like fatigue and cramping. This emphasis on quality ensures the body receives the building blocks it needs.
Iron is a nutrient of concern due to the blood loss that occurs during menstruation, especially for those with heavy flows. Consuming iron-rich foods helps replenish stores and combat fatigue. Good sources include:
- Lean red meat
- Lentils
- Spinach
- Beans
Pairing these with Vitamin C-rich foods, such as citrus fruits or bell peppers, enhances the body’s ability to absorb non-heme iron from plant sources.
To manage muscle cramps and mood swings, focus on adequate intake of magnesium and calcium. Magnesium, known for its muscle-relaxant properties, can be found in:
- Dark chocolate
- Nuts
- Seeds
- Leafy greens
Calcium, which regulates muscle contractions, is abundant in dairy products, fortified plant milks, and dark leafy greens.
Complex carbohydrates, such as oats, whole grains, and sweet potatoes, are valuable for stabilizing blood sugar and providing sustained energy to combat fatigue. These high-fiber options help regulate the blood sugar fluctuations that often lead to intense cravings for simple sugars. Staying well-hydrated is paramount, as adequate water intake helps flush out excess sodium, which can reduce bloating, water retention, and headaches.