Calculate Your Nutritional Needs

Understanding your Basal Metabolic Rate is the first step to supporting your body through menopause. Calculate how many calories you burn at rest, then use that insight to fuel your health goals—whether it's managing weight changes or maintaining energy.

Protein needs increase during perimenopause and menopause to maintain muscle mass, bone health, and metabolic function. Find out exactly how much protein your body needs daily—and take the guesswork out of meal planning.

Know your protein target but not sure how to hit it? This printable guide breaks down protein content in common foods—from eggs and chicken to beans and Greek yogurt—so you can build meals that actually meet your needs.