Yes, many people do burn slightly more calories during certain phases of their menstrual cycle, but the biggest metabolic shift usually happens in the days before your period, not necessarily during menstruation itself. The luteal phase, which occurs between ovulation and the start of menstruation, is when the body’s resting metabolic rate (RMR) can increase by up to 5–10%. For some, this can translate to an extra 100–300 calories burned per day.

Once menstruation begins, your metabolism may begin to return to its baseline, though some individuals still experience elevated calorie burn for a short while.

Why Metabolism Increases Before Your Period

The rise in calorie burn is primarily driven by hormonal changes, especially the increased levels of progesterone during the luteal phase. Progesterone slightly raises body temperature and energy demands, leading to a natural bump in calorie usage, even at rest. This is also the time when many people notice higher hunger levels and food cravings, which is the body’s way of responding to increased energy needs.

While this doesn’t give a free pass to overeat, it does mean your body might be genuinely asking for a bit more fuel than usual.

Does Menstruation Burn Calories on Its Own?

The act of bleeding itself, the physical process of menstruation does not burn a significant number of extra calories. However, other factors during this time, such as inflammation, cramping, and fatigue, may indirectly impact how much energy your body uses, especially if you’re less active or dealing with discomfort.

For some, light movement or exercise during their period can help ease symptoms and keep metabolism steady, but the idea that menstruation alone burns a high number of calories is a myth.

Hunger and Cravings: Response or Excuse?

Increased appetite around your period is biologically real, especially during the luteal phase. The challenge is distinguishing between what your body genuinely needs and emotional or comfort-driven eating, which is easy to fall into during hormone shifts. If you respond with high-calorie junk food and go far beyond your increased energy needs, you may still gain weight despite the elevated calorie burn.

Choosing nutrient-dense, satisfying foods like healthy fats, complex carbs, and protein can help you meet those cravings without overloading your system.

Does This Impact Fat Loss?

Yes, slightly. If you're in a consistent calorie deficit and notice slower fat loss or bloating before your period, this doesn’t mean you’ve gained fat. It’s often due to water retention and hormonal shifts. Once your period starts and hormones stabilise, many people experience a sudden drop in scale weight, reflecting reduced fluid and digestion-related fluctuations.

It’s also worth noting that training and calorie tracking may feel harder during this time, but pushing through gently or adjusting expectations can help maintain progress without burnout.

It’s Not the Bleeding — It’s the Hormones

A common misconception is that the act of menstruating itself burns more calories. It doesn't. The real increase in calorie expenditure comes from the hormonal environment especially the rise in progesterone during the luteal phase. That’s the 10–14 days before your period starts. Once your period begins, hormone levels fall off, and your metabolism starts to normalise.

So, while some people might feel like they’re burning more energy during menstruation, the actual peak in calorie burn usually happens before bleeding starts.

PMS Symptoms Can Influence Energy Use Indirectly

In the days leading up to your period, bloating, mood swings, and sleep disruption are common. These symptoms can influence how much you move, how well you train, and how much non-exercise activity (walking, standing, fidgeting) you do. Some people are more sedentary during this phase, which may offset the extra calories burned through hormonal changes.

On the flip side, cramping and fatigue might lower activity levels during the period itself again, making real-world calorie burn highly variable.

Everyone’s Cycle Is Different

Not all people experience a significant increase in resting metabolic rate. Some studies show only a slight bump, and others show no measurable difference at all. Age, body fat percentage, activity level, hormonal health, and whether or not you’re on hormonal birth control can all affect how your metabolism responds during the menstrual cycle.

So, while many will experience an uptick of 100–300 extra calories burned per day, for others it might be as little as 50, or not noticeable at all. It’s not a guarantee it’s a trend.

Hunger May Outpace the Metabolic Boost

Your body might be burning a little more, but it often asks for a lot more. This is why it’s common to feel hungrier than usual before your period. But giving in to every craving especially with high-calorie foods like chocolate, crisps, or pastries can easily cancel out or exceed the natural increase in calorie burn.

The trick is to fuel smartly: slightly increase portions of healthy fats, slow-digesting carbs, or protein to satisfy your body’s needs without going overboard.

It’s a Good Time for Strength Training

The luteal phase, when your metabolism is up, is also a great time to focus on strength or resistance training. The body may feel a bit warmer, muscles may retain more fluid (which can support lifting heavier), and the increased energy burn means you might actually see better results from your workouts. Period tracking apps can help people align training intensity with hormonal phases for improved fat loss and recovery.

Summary

You do burn more calories during your luteal phase, just before your period begins, typically 100 to 300 extra per day, thanks to hormonal changes like increased progesterone. During your actual period, calorie burn begins to return to baseline, although effects may linger. This subtle metabolic shift can slightly increase your energy needs, but it’s not dramatic enough to justify overeating. Understanding how your cycle affects your metabolism, appetite, and water retention can help you better manage training, nutrition, and weight fluctuations across the month.

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