How do I calculate my next period date?

Add the length of your average cycle (typically 28 days) to the first day of your last period. For example, if your last period started on April 1 and your cycle is 28 days, your next period is expected around April 29. Cycle lengths between 21 and 35 days are considered normal.

What are the four phases of the menstrual cycle?

The four phases are menstruation (days 1–5), the follicular phase (days 1–13), ovulation (around day 14), and the luteal phase (days 15–28). Hormone levels shift significantly across these phases, affecting energy, mood, appetite, and recovery.

How does the menstrual cycle affect nutrition needs?

During menstruation, iron-rich foods like spinach, rajma, and meat help replace blood loss. The follicular phase suits higher carb intake for energy. The luteal phase often increases cravings — magnesium-rich foods like dark chocolate and nuts can help manage PMS symptoms.

What is a normal menstrual cycle length?

A normal cycle ranges from 21 to 35 days, with the average being 28 days. Cycles shorter than 21 days or longer than 35 days may indicate a hormonal imbalance and are worth discussing with a doctor if they persist.

Can stress delay your period?

Yes. High stress raises cortisol levels, which can suppress the hormones that trigger ovulation, causing a delayed or missed period. Poor sleep, sudden weight changes, and intense exercise can have the same effect.

Menstrual Cycle Tracker & Period Calculator

Your Cycle Has Four Phases — and Each One Needs Different Nutrition

Most nutrition advice treats every day the same. But for anyone with a menstrual cycle, the body is doing something entirely different across the four phases of the month.

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Menstrual (Days 1–5)

Lowest estrogen and progesterone. Iron loss is significant. Prioritise rest and iron-rich foods.

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Follicular (Days 6–13)

Rising estrogen boosts energy and focus. Best time to train hard.

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Ovulation (Days 14–16)

Peak estrogen and testosterone. Highest strength and fastest recovery.

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Luteal (Days 17–28)

Progesterone rises. Metabolic rate increases. Cravings are physiological, not weakness.

Iron — The Most Overlooked Nutrient During Your Period

Blood loss during menstruation depletes iron. Red meat, legumes, dark leafy greens, tofu, and pumpkin seeds are solid sources. Pairing iron-rich food with vitamin C significantly improves absorption.

Why Cravings Spike Before Your Period

Cravings aren't a willpower failure — they're a physiological signal. Eating more complex carbs, magnesium-rich foods, and quality protein satisfies the increased energy demand without the crash.

Training Around Your Cycle

The follicular and ovulation phases are when strength peaks — tendons are more pliable, anaerobic capacity is higher, and recovery is faster. This is the window for progressive overload and personal records.

Frequently Asked Questions

How accurate is this period predictor?

This calculator predicts based on your average cycle length. It's reliable for people with regular cycles. Irregular cycles due to stress, illness, PCOS, or hormonal changes will produce less reliable predictions.

What is a normal cycle length?

A typical menstrual cycle ranges from 21 to 35 days, with 28 days being the most commonly cited average. Cycle length can vary month to month by a few days — that's normal.

Do I need to eat more calories during my period?

The luteal phase — the week or two before your period — is when metabolic rate increases and hunger rises. That's when eating 100–300 kcal more is actually backed by physiology.

Can diet affect PMS symptoms?

Yes, significantly. Adequate magnesium, vitamin B6, calcium, and omega-3 fatty acids are consistently associated with lower PMS severity in research.

How does cycle phase affect workout performance?

Strength and endurance capacity are significantly higher in the late follicular and ovulation phases when estrogen peaks. The luteal phase is still productive but recovery takes longer.

Menstrual CycleTracker & Guide

Your Cycle Has Four Phases — and Each One Needs Different Nutrition

Iron — The Most Overlooked Nutrient During Your Period

Why Cravings Spike Before Your Period

Training Around Your Cycle

Frequently Asked Questions

Menstrual Cycle
Tracker & Guide