How many extra calories a day do you burn on your period

Understanding Your Body’s Energy Needs During Menstruation

Many people notice changes in their appetite and energy levels during their period. You might feel hungrier or more tired, and wonder: Does my body burn more calories when I’m on my period? And if yes, how much more? Understanding this can help you better support your body with the right nutrition.

🩸 Why Your Calorie Needs Change on Your Period

Your menstrual cycle causes hormonal fluctuations, especially in estrogen and progesterone, that affect your metabolism — the rate at which your body burns calories.

  • Before and during your period, progesterone levels are higher, which can slightly increase your basal metabolic rate (BMR) — the calories you burn at rest.

  • Your body may also expend extra energy managing uterine contractions and other physiological processes during menstruation.

🔍 How Many Extra Calories Do You Burn?

Research suggests that during the luteal phase (the 1–2 weeks before your period) and menstruation itself, your calorie needs increase by about 100 to 300 calories per day on average.

Factors influencing this include:

  • Your individual metabolism

  • Activity level

  • Body composition

  • How heavy or long your period is

So if you normally burn around 1800 calories daily, you might burn 1900 to 2100 calories on your period days.

🍽️ What Does This Mean for Your Diet?

1. It’s okay to eat a bit more

Your body might naturally crave extra food to meet this energy demand. This is normal and helps keep your hormones balanced and energy steady.

2. Choose nutrient-dense foods

Instead of just eating more calories, focus on foods rich in:

  • Iron (to replenish menstrual blood loss)

  • Magnesium (to reduce cramps)

  • Protein and healthy fats (for hormone support)

  • Complex carbs (for sustained energy)

3. Listen to your hunger cues

Don’t force extra calories if you’re not hungry, but don’t restrict either. Eat when you’re hungry and stop when you’re satisfied.

🥗 Sample Snack Ideas to Meet Extra Energy Needs

  • A banana with almond butter

  • Greek yogurt with berries and flaxseeds

  • Handful of nuts and dried fruit

  • Oatmeal with pumpkin seeds and honey

Final Thoughts

Yes, you do burn slightly more calories on your period — usually about 100 to 300 extra per day. Giving your body the right fuel during this time can help ease symptoms and support your cycle naturally.

Want me to create a 7-day period-friendly meal plan that accounts for your changing calorie needs? Just say the word!

For comfortable period products that let you focus on feeling good, visit 👉 NYX Collection – Period Pads

🍫 How to Manage Period Cravings Healthily

Smart Tips to Satisfy Your Cravings Without Guilt

Period cravings are real — and sometimes intense! Hormonal fluctuations during your menstrual cycle can trigger urges for sweets, salty snacks, or comfort foods. While it’s totally normal to have cravings, managing them healthily can help reduce bloating, mood swings, and energy crashes.

Here’s how to navigate those cravings with smart, nourishing choices.

🔍 Why Do We Get Period Cravings?

  • Hormone shifts: Rising progesterone and dropping estrogen can alter brain chemistry, increasing appetite and cravings.

  • Blood sugar dips: Hormones can make your blood sugar less stable, leading to sugar cravings.

  • Emotional factors: PMS can increase stress and mood swings, driving comfort eating.

  • Nutrient needs: Sometimes cravings signal your body needs specific nutrients like magnesium, iron, or healthy fats.

🍎 Tips to Manage Cravings Healthily

1. Keep Balanced Meals

Eating meals with protein, fiber, and healthy fats keeps blood sugar stable and reduces sudden cravings.

2. Plan Healthy Snacks

Prepare snacks that satisfy your craving and nourish you, such as:

  • Dark chocolate (70% cocoa or higher) in moderation

  • Nuts and seeds (almonds, walnuts, pumpkin seeds)

  • Fresh fruit with nut butter

  • Yogurt with berries and a drizzle of honey

3. Hydrate Often

Sometimes thirst feels like hunger. Drink water or herbal teas throughout the day.

4. Choose Complex Carbs Over Refined Sugars

Swap sugary treats for complex carbs that provide sustained energy, like oats, sweet potatoes, and quinoa.

5. Mindful Indulgence

It’s okay to enjoy your favorite treat occasionally — eat slowly, savor the flavor, and stop when satisfied.

6. Find Alternative Comforts

When cravings strike, try distraction techniques like:

  • Going for a short walk

  • Taking deep breaths or meditating

  • Calling a friend

🥗 Healthy Snack Ideas for Period Cravings

  • Chocolate Banana Smoothie: Blend banana, spinach, cocoa powder, and almond milk

  • Apple Slices + Almond Butter: Sweet, crunchy, and filling

  • Greek Yogurt with Dark Chocolate Chips & Berries: Protein + antioxidants

  • Roasted Chickpeas with a Dash of Cinnamon: Crunchy and satisfying

  • Trail Mix: Nuts, seeds, and a few dark chocolate pieces

Final Thoughts

Cravings during your period are normal, but managing them with nutritious choices helps keep your energy steady and your mood balanced. Listen to your body, nourish it well, and give yourself grace — every cycle is a journey.

Need a 7-day healthy snack plan or smoothie recipes to curb cravings? I can create that for you anytime!

For comfy, eco-friendly period products to keep you feeling fresh and confident, visit 👉 NYX Collection – Period Pads


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