Do You Burn More Calories on Your Period? The Science

When your appetite spikes or workouts feel tougher around your cycle, it’s natural to wonder if you burn more calories on your period.

Quick answer: The effect is minimal during your period itself. Some people see a small, inconsistent bump in resting metabolism during the luteal phase (the weeks before your period). However, the effect is modest, varies by person, and newer studies suggest it’s smaller than once thought (2020 meta-analysis).

This guide breaks down the science, offers phase-specific tips, and shows you how to fine-tune your approach with BodySpec data.

---

TL;DR

• During your period: You likely do not burn meaningfully more calories. Evidence for higher resting metabolic rate (RMR) during menstruation is weak.
• Before your period (luteal phase): A small RMR increase shows up for some people, but it’s modest and inconsistent, especially in more recent studies (see a 2020 meta-analysis of 26 studies, 318 women).
• Appetite > burn: Hunger and calorie intake commonly rise in the luteal phase even when energy burn barely changes, which helps explain pre-period cravings (2023 narrative review).
• Plan, don’t panic: Keep protein high, choose fiber-rich carbs, hydrate, and scale workout intensity by how you feel.

---

What the research actually shows

Resting metabolism across the cycle

• A 2020 systematic review and meta-analysis found a small increase in RMR during the luteal vs. follicular phase, but subgroup analysis of newer studies (post-2000) showed the effect shrank and was not statistically significant (2020 meta-analysis).

• In a study of 30 Chilean women, lean participants showed higher RMR in the luteal phase, whereas women with obesity did not show an RMR rise despite eating more; methodology was limited to one cycle and did not directly measure hormones (2022 cohort study). This points to individual differences by body composition.

Energy intake tends to rise pre-period

• A 2023 narrative review reports that daily energy intake is generally higher in the luteal phase than in the follicular phase—often by roughly a few hundred calories—though estimates vary widely across small, heterogeneous studies (2023 narrative review). This helps explain why cravings feel louder even if your calorie burn doesn’t jump by much.

---

Quick Q&A

• Do you burn more calories on your period?
  Typically no. Most of the small changes happen in the luteal phase before your period, and they’re inconsistent across people (see the 2020 meta-analysis).

• How many more calories are we talking about?
  There’s no single number. Reviews suggest any RMR change is small; meanwhile, energy intake often rises by hundreds of calories, which likely exceeds any modest uptick in energy burn for many people (2023 narrative review and 2020 meta-analysis).

• Is it okay to work out on your period?
  Yes—if you feel up to it. Some coaches view the low-hormone period as a good time for higher-intensity work; adjust based on symptoms and use RPE to guide effort (see our RPE guide).

---

Phase-smart nutrition and training

Everyone’s cycle is a little different. Use these as starting points, then personalize.

Follicular phase (menstruation into ovulation)

• What’s happening: Estrogen rises from low levels; progesterone stays low.
• How you might feel: Bleeding days can come with cramps and fatigue; mid-to-late follicular often feels energetic.
• Training: Keep moving for symptom relief. If energy allows, gradually push intensity (intervals, tempo runs, heavy lifts). Many athletes report good performance in this low-progesterone window.
• Nutrition: Prioritize iron-rich foods during bleeding (beef, lentils, tofu, spinach) and pair with vitamin C for absorption. Keep daily protein steady for recovery and appetite control. Hydrate to offset fluid shifts.

Luteal phase (post-ovulation to pre-period)

• What’s happening: Progesterone rises; body temperature and sometimes RMR tick up modestly for some people (see the 2020 meta-analysis). Appetite commonly increases (2023 narrative review).
• Training: Use RPE and sleep as guardrails. Favor strength work with slightly higher reps and steady cardio on low-energy days. Keep easy days truly easy.
• Nutrition: Proactively plan satisfying, high-protein, high-fiber meals and snacks to tame cravings: Greek yogurt + berries, eggs + oats, edamame + fruit, turkey wrap + veggies, dark chocolate + almonds. Focus on creating structure rather than relying on strict restriction.

---

How to personalize your calorie target by cycle phase

1. Get your baseline RMR: Use our RMR calculator or read how RMR lab testing works.
2. Estimate your TDEE (total daily energy expenditure): Multiply RMR by your activity factor (sedentary ~1.3 up to very active ~1.7)—these are common estimates used in many TDEE formulas.
3. Optional luteal tweak: If you reliably notice higher hunger and slightly higher body temp/sweat rate in the luteal phase, try a small calorie increase of up to 5% on heavy-training days—then track weight, performance, and cravings for 2–3 cycles to see if it helps. If fat loss is your goal, keep the weekly average aligned with your intended deficit.

A DEXA scan also gives you a clear read on fat mass vs. lean mass so you can adjust with confidence: BodySpec DEXA scan guide

---

Macro planning that flexes with your cycle

• Keep protein steady across the month. As a general starting point, aim for about 0.5–0.7 g per pound of body weight if you’re sedentary to lightly active, and 0.7–1.0 g/lb if you’re moderately to very active.
• In the late luteal phase, front-load fiber and volume at meals (veggies, legumes, whole grains) and include a bit of dietary fat for satiety.
• Time most of your carbs near training, especially if high-intensity work feels tougher late luteal.

New to macros? Start here: Beginner’s guide to tracking macros

---

Comparative snapshot of key studies

---

Practical tips for period hunger without derailing goals

• Build a “luteal snack list” you actually like: Greek yogurt parfaits, cottage cheese + pineapple, popcorn + protein shake, hummus + carrots, mini quesadillas on high-fiber tortillas, dark chocolate + nuts.
• Eat on a rhythm (every 3–4 hours) to prevent binge-prone dips.
• Mind iron, magnesium, and hydration; heavy periods can deplete iron and worsen fatigue.
• Sleep first: short sleep amplifies cravings and perceived effort.
• Log symptoms + training for 2–3 cycles to spot your patterns.

---

When to talk to a clinician

If periods are extremely heavy (e.g., soaking through protection hourly), cycles are absent or irregular, or PMS symptoms feel unmanageable, consult your healthcare provider to rule out anemia, thyroid issues, PMDD, or relative energy deficiency in sport.

---

Related BodySpec resources

• Understanding training across the menstrual cycle
• Beginner’s guide to tracking macros
• RPE meaning and how to use the scale
• How RMR lab testing works
• BodySpec DEXA scan guide

---

The take-home

You probably don’t burn significantly more calories on your period. Some people do see a small pre-period bump in resting metabolism—and a bigger rise in appetite. Pair that knowledge with smart planning—high-protein meals, fiber-rich carbs, flexible training—and you’ll work with your cycle, not against it.

Ready for data you can act on? Book a BodySpec DEXA scan to measure your fat mass, lean mass, and visceral fat—and track real changes over time.