About

Women face unique challenges during weight loss. Standard calculators often overestimate the caloric needs of women going through Menopause or underestimate the energy demands of Post-Partum/Breastfeeding recovery.

This calculator adjusts the Basal Metabolic Rate (BMR) formula based on your hormonal life stage. It also enforces a strict nutrient floor to prevent the 'Female Athlete Triad'—a condition involving low energy availability, menstrual dysfunction, and low bone density.

Formulas

We start with the standard female BMR and apply a Life Stage Multiplier (LSM):

AdjustedBMR = BMR × LSM

For Menopause, LSM ≈ 0.95. For Breastfeeding, we add a flat constant:

Target = (TDEE − Deficit) + LactationCost

Reference Data

Life Stage	Metabolic Adjustment	Nutritional Priority
Standard	Base Harris-Benedict	Balanced Deficit
Menopause	~5-10% Reduction in BMR	Higher Protein (Sarcopenia prevention), Calcium.
Post-Partum	Standard or Slight Increase	Iron, Hydration, Gradual Deficit.
Breastfeeding	+300 to +500 kcal	Do not drop below 1800 kcal generally.
Luteal Phase	+100 to +200 kcal Expenditure	Magnesium for cravings, fluid balance.
PCOS	Insulin Resistance consideration	Lower Carb (~30-35%), Higher Fat/Protein.
Thyroid Issues	Variable (requires medical input)	Selenium, Iodine support.

Frequently Asked Questions

Estrogen levels drop, which can lower metabolic rate and shift fat storage to the abdomen. This tool adjusts for that lower metabolic output so you don't overeat while thinking you are in a deficit.

Yes, but with caution. A steep deficit can reduce milk supply. This calculator adds a buffer for milk production energy costs.

Many women with PCOS have insulin resistance. Reducing carbs (specifically sugars) and increasing protein/fats often yields better results.