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Menopause Calorie Calculator

Coach Patricia

Enter Your Info:

(Answer all questions to see results.)

Age 🧓


Height 👢

4ft 9in

General Activity 🚶🏽‍♀️

Moderately Active

Exercise Activity 🏋🏾‍♀️

1-3 sessions/week

Weight ⚖️


Weight Goal 🎯


Menopause Stage? 🌛


Main Goal 🏆

Trim Belly Fat

Calculate Calories
(Questions about activity levels? .)

Calorie Target:


Is your calorie target higher or lower than you thought?



What is BMR?

Basal Metabolic Rate (BMR) is the minimum calories your body requires to simply exist without performing any physical activities (not even eating).
Basically if you were to lay in bed all day, not moving a muscle once.
In menopause, your BMR decreases due to hormonal changes, meaning your body needs fewer calories.



What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day.
It combines (BMR) with the calories burned during physical activities and the process of digesting food, known as the thermic effect of food.

Make Your Calculations More Precise:

Answer these specific questions to help improve the accuracy of your numbers.

Have you lost muscle in menopause?


Have you gained body fat in menopause?


Do you get hot flashes?


Are you taking HRT?


Are hot flashes or night sweats affecting your sleep?



Adjusted Calorie Target:


What Makes Our Calculator Specific to Menopause?

Menopause is a game-changer, right? Your body starts to play by new rules and those generic calculators just can't keep up. That's where we come in. We've crafted a calculator that understands the changes your body goes through during menopause.

BMR Adjustments for Menopause Stage:

Hormonal shifts in menopause, particularly the drop in estrogen, can lead to a reduction in muscle mass and an increase in fat. This affects your metabolism, resulting in a lower BMR. We alter each stage accordingly:
2% down for perimenopause
5% down for menopause
7% down for postmenopause

Advanced Calculations

With the advanced calculations, we take a closer look at the intricacies of your menopause journey. The stage of your menopause, muscle and fat changes, hot flashes, sleep quality, and HRT use are all considered to fine-tune your metabolic rate estimation.
Menopause Stage: Pre-menopause typically maintains a standard metabolic rate, but as you transition into peri- and post-menopause, fluctuating estrogen levels may lead to metabolic slowdown. Our calculator into account your current stage of menopause to provide the most accurate metabolic estimation.
Muscle Loss & Fat Gain: The basic menopause stage BMR reduction is a starting point. However, our advanced calculator delves deeper, adjusting your BMR based on your specific muscle loss and fat gain (if any).
Hot Flashes: Bet you didn't know those hot flashes could burn an extra 75-150 calories each day! And your calorie target should be adjust accordingly.
Hormone Replacement Therapy (HRT): HRT can counter menopause-induced metabolic changes by maintaining hormone levels. We factor this in.
Sleep Troubles: Not sleeping well can mean you burn fewer calories during the dayd so we account for this too.
We've also streamlined the activity tracker into three easy categories to avoid those overestimations other trackers love to make.

Realistic Approach to Activity Levels:

We've tossed out the conventional broad categories that often lead to activity overestimation. Instead, we've simplified them into light, moderate, and heavy, making it easier for you to find your fit. Plus, our system accounts for exercise separately, sharpening the accuracy of your daily calorie needs.

Disclaimer: These Numbers are Just Estimates.

Once you have your numbers, it’s important to keep in mind:
These figures are starting points, not exact measures. They're meant to get you started in the right place.
The goal is to start with these numbers and if over time changed them if they don’t seem right for your goals.
If you want more precise numbers, or numbers that factor the full picture of your situation, send us a message!


What do the activity levels mean?

Mostly Sedentary:
About 5,000 steps a day
Moderately Active:
5,000 - 15,000 steps per day
Very Active:
15,000 steps per day+

What counts as an exercise session?

Resistance training
Walking for 30+ minutes.
60 minutes of Yoga


... especially Protein. Must calculate calories first.

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