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CLINICAL NUTRITION TOOL · ICMR-NIN 2020 · IFCT 2017 · 4-PHASE MODEL · INDIA-CALIBRATED

Cycle Syncing
Nutrition Planner.

Phase-specific Indian meal plans anchored to ICMR-NIN 2020 RDAs and IFCT 2017 food composition data. Clinically grounded nutrient priorities for each of your four menstrual cycle phases: Menstrual, Follicular, Ovulatory, and Luteal.

ICMR-NIN 2020 RDAs, All Phases
IFCT 2017 Indian Food Composition
4-Phase Cycle Model: Day-Level Precision
PMS Nutrition: Clinical Trial Evidence

Build Your Cycle Nutrition Plan

ICMR-NIN 2020 · IFCT 2017 · Phase-specific Indian meals · Clinical accuracy

Phase-wise food adjustments are evidence-informed but are not official RDAs and do not replace clinical dietary advice. Women with PCOS, thyroid disorders, diabetes, or heavy menstrual bleeding should use this planner as an adjunct to condition-specific medical nutrition therapy.
Age, Height & Weight * Used to calculate your TDEE from ICMR-NIN 2020 tabulated energy requirements by age, sex and physical activity level. Protein RDA computed at 0.83 g/kg body weight (ICMR safe requirement).
Physical Activity Level * ICMR-NIN 2020 PAL categories. Energy requirement tables: Sedentary 1662 kcal, Moderate 1912 kcal, Active ~2162 kcal, Heavy 2240 kcal, Very Heavy 2480 kcal/day for adult women.
Menstrual Cycle Details * First day of last period determines your current cycle day. Cycle length determines phase boundaries: ovulation estimated at (cycle length minus 14 days). Luteal phase is fixed at ~14 days; follicular phase absorbs variability.
Dietary Preference * Filters food suggestions to match your diet. All plans meet ICMR-NIN 2020 protein (46 g/day), iron (29 mg/day), and calcium (1000 mg/day) RDAs regardless of dietary pattern.
Regional Cuisine Preference * Determines staple grains and preparation styles. IFCT 2017 nutrient values are consistent across regions, only food selection changes. All values from composite national sampling.
PMS / Dysmenorrhoea Severity * Influences how strongly calcium (1000–1600 mg RCT doses), magnesium (~300 mg), and vitamin B6 (from food) are prioritised in the luteal and menstrual phases. Clinical trial evidence: Thys-Jacobs 1998, Fathizadeh 2010, Wyatt 1999.
Known Health Conditions * For educational messaging and safety flags only: does not alter the core RDA formula. PCOS, thyroid disorders, anemia, and diabetes all require condition-specific MNT alongside cycle-based nutrition.

ICMR-NIN 2020 · IFCT 2017 · Tucker et al. 2025 · Thys-Jacobs 1998 · Fathizadeh 2010 · Wyatt 1999 BMJ

CURRENT CYCLE PHASE
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Enter dates →
Day: of cycle
BASE
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kcal/day
PHASE TARGET
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kcal/day

WOMEN'S NUTRITION COACHING

1:1 Cycle Nutrition Support

Personalised cycle-synced meal plans, lab review, and PCOS or PMS nutrition from our women's health dietitians.

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WHAT THIS PLANNER GIVES YOU

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Current Phase IdentificationDay-level precision from your last period + cycle length
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ICMR-NIN 2020 Energy TargetsPhase-adjusted: +7% luteal based on Tucker et al. 2025
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Phase-Specific Indian MealsIFCT 2017 nutrient values for all recommended foods
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Nutrient RDA TrackingIron 29mg, Ca 1000mg, Mg 310mg per phase
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Clinical Evidence BaseEvery recommendation linked to peer-reviewed sources

CLINICAL REFERENCES

ICMR-NIN (2020)Nutrient Requirements for Indians. National Institute of Nutrition, Hyderabad
ICMR-NIN (2017)Indian Food Composition Tables (IFCT 2017)
Tucker JAL et al. (2025)The effect of the menstrual cycle on energy intake: systematic review and meta-analysis. Nutr Rev 83(3):e866-e876
Thys-Jacobs S (1998)Calcium and PMS. Am J Obstet Gynecol 179(2):444-452
Wyatt KM et al. (1999)Vitamin B6 for PMS: meta-analysis. BMJ 318:1375

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This planner provides evidence-informed cycle-based nutrition guidance anchored to ICMR-NIN 2020 RDAs and IFCT 2017 food composition data. Phase-specific adjustments are based on research evidence for changes in appetite, energy intake, and PMS physiology but are not official phase-specific RDAs and should not be interpreted as medical treatment. Always consult a registered dietitian, gynaecologist, or physician for personalised medical nutrition therapy, especially if you have PCOS, anaemia, thyroid disorders, diabetes, or severe premenstrual symptoms.

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