It’s no secret that our bodies change throughout the menstrual cycle, but did you know that your appetite might too? A recent systematic review and meta-analysis have shed light on how different phases of the menstrual cycle can influence daily energy intake, and the results could be a game-changer for how we approach nutrition and training.

What the Study Found

Researchers from Wilfrid Laurier University analysed 15 datasets covering 330 women aged 18–45 who had regular cycles, healthy BMI ranges, and no history of disordered eating. They compared food intake during the follicular phase (from menstruation until ovulation) and the luteal phase (after ovulation until the next period).

On average, women consumed around 168 extra kilocalories per day in the luteal phase compared with the follicular phase (Tucker et al., 2024). While this might not sound like much, over two weeks, it can add up to more than 2,000 extra calories. Roughly the equivalent of a full day’s food intake for some people.

Why Does This Happen?

Hormonal fluctuations are the likely culprits. During the luteal phase, both oestrogen and progesterone rise, with progesterone in particular linked to increased appetite. This may be an evolutionary adaptation, preparing the body with more energy in case of pregnancy.

What This Means for Your Fitness Goals

If you’re training for fat loss or aiming to keep your nutrition on track. Being aware of these appetite shifts can help you plan ahead:

• Meal prep strategically: Have healthy, satisfying snacks ready for the luteal phase.

• Increase protein & fibre: These can help you feel fuller for longer.

• Listen to your body: Some extra fuel might be beneficial if your training load is higher, but be mindful of how quickly small daily increases add up.

Your menstrual cycle isn’t just about changes in mood and energy – it can influence how much you eat. Understanding these patterns can empower you to make smarter nutrition choices and align your training with your body’s natural rhythm.

 

Reference:
Tucker, J. A. L., McCarthy, S. F., Bornath, D. P. D., Khoja, J. S., & Hazell, T. J. (2024). The Effect of the Menstrual Cycle on Energy Intake: A Systematic Review and Meta-analysis. Nutrition Reviews, 83(3), e866–e876. https://doi.org/10.1093/nutrit/nuae093