A starting point, not a set of rules.
This gives you a rough daily target for calories and macros. Treat it as information, not a verdict. Bring the numbers to our first conversation and we will shape them around your body, your week, and how you actually want to feel.
Fill in your numbers above to see your daily targets.
Get In TouchAm I eating too little?
Most women who come to me are. Years of cutting back leaves you under-fed, low on energy, and losing the muscle you need. If your number here looks higher than what you have been eating, that is usually the finding, not an error.
Do these numbers change during perimenopause?
Your needs shift, but the honest answer is that protein, sleep and strength work matter more than a smaller calorie number. As a menopause coach I would rather adjust your training and your protein first, then look at calories.
Do I have to weigh my food forever?
No. Use this as a rough picture of what your body needs, learn what that looks like on your own plate, and then let the habit carry it. No two bodies are the same, so we adjust from how you feel and how you perform.