Free Calorie & Macro Calculator for Cycle Syncing

Cycle-Synced Macro Calculator — Harmonious Elevations
Harmonious Elevations

Cycle-Synced
Macro Calculator

Evidence-informed calorie and macro targets that shift with your hormones — not against them.

A guide, not a prescription. These targets are evidence-informed starting points. Research shows meaningful individual variation — your body’s signals matter more than any number here. Studies on cycle-based nutrition are limited; this calculator reflects the current best evidence. Adjust based on how you feel. Not medical advice.

Calculate your targets
1
Your body stats
Think about your average day outside of workouts — your job, errands, household tasks.
Average extra calories burned per day from exercise across the week.
Your estimated TDEE
—kcal / day
Calculated using the Mifflin-St Jeor equation — the most validated BMR formula for healthy adults. Individual results vary. Tip: if your result still feels high, try “Sedentary” for lifestyle and adjust your exercise frequency down.
2
Your current phase & goal
Your targets

Menstrual phase targets

Phase baseline · Maintain weight

2,200kcal / day
Protein
165g
660 kcal
30% of calories
Carbohydrates
220g
880 kcal
40% of calories
Fat
73g
660 kcal
30% of calories
Fiber
25g
minimum daily
aim to hit this
Calorie distribution
Protein
Carbohydrates
Fat
Menstrual
Your metabolic baseline — hormones are at their lowest, and so is your resting metabolic rate. Energy needs are moderate. Prioritise iron-rich protein sources to replace what’s lost through menstruation, anti-inflammatory omega-3 fats to help modulate prostaglandins, and steady complex carbohydrates. This is a time for restoration, not restriction.
Calorie note: Menstrual phase is your baseline (×1.00). Phase and activity multipliers applied to your TDEE. Goal adjustment: maintain (±0%).

Priority micronutrients this phase

Save your results
✓

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Drop your email below and we’ll generate a personalised PDF of your results — your phase targets, macro breakdown, and priority micronutrients — sent straight to your inbox. Plus bi-weekly cycle-syncing tips and nourishment education as a Rhythm Keeper.

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How this works: Your BMR is calculated using the Mifflin-St Jeor equation, then multiplied by your activity level to get your TDEE. A phase-specific adjustment is applied on top, followed by your goal modifier. Macros are split using phase-specific ratios based on the current research literature on hormonal influences on substrate oxidation, insulin sensitivity, and protein turnover. Individual variation is real — treat these as starting targets.


Made with care by Harmonious Elevations · Your cycle. Your rhythm. Your rules.