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CLINICAL TOOL · MIFFLIN-ST JEOR 1990 · PCOS GUIDELINES 2023 · ATA · MENOPAUSE EVIDENCE

Hormonal Nutrition
Calculator.

Personalised calorie and macro targets adjusted for your hormonal health conditions. One tool covering PCOS, hypothyroidism, and menopause — with Mifflin-St Jeor REE and condition-specific evidence-based modifiers.

Mifflin-St Jeor 1990 — Gold Standard RMR
PCOS Guidelines 2023 · ATA · Menopause Evidence
3 Conditions — 1 Calculator
Condition-Specific Macro Templates

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MSJ RMR · Hormonal condition modifiers · Personalised macros

This calculator is a clinical support and educational tool — not a substitute for individualised dietitian or physician advice. Women with multiple or complex endocrine conditions should work with their clinical team before making major dietary changes.
Age, Height & Weight * Used to calculate your RMR via Mifflin-St Jeor: RMR = 9.99 x weight(kg) + 6.25 x height(cm) - 4.92 x age - 161. Most accurate predictive equation for women vs indirect calorimetry (Mifflin et al. 1990).
Physical Activity Level * FAO/WHO/UNU 2004 PAL bands. Note: menopausal women tend to over-report activity — the tool applies a conservative one-tier cap for menopausal users. TDEE = RMR x PAL.
Reproductive Stage * Menopause triggers a -200 kcal/day TEE heuristic (Santoro et al. longitudinal calorimetry: 150-300 kcal/day TEE decline across transition, primarily reduced NEAT) and shifts macros toward higher protein for sarcopenia prevention.
Hormonal Conditions * Select all that apply. Each condition shifts macro templates and adds clinical guidance. PCOS does NOT reduce REE (Thomas 2025 meta-analysis: mean diff = 30 kcal/day, not meaningful). Hypothyroid status determines deficit safety limits.
Nutrition Goal * PCOS/Menopause guidelines: 500-750 kcal/day deficit for weight loss. Untreated hypothyroidism: max 500 kcal deficit — weight management requires thyroid normalisation first. Safety floor: 1200 kcal/day.
Dietary Preference * Filters Indian meal suggestions. Macro targets are identical — only food sources change. All patterns can meet protein and micronutrient RDAs with appropriate planning.

Mifflin-St Jeor 1990 · Thomas et al. 2025 · Teede 2023 · ATA Guidelines · Santoro Menopause Cohort

YOUR ADJUSTED CALORIE TARGET
Complete the form
RMR
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kcal/day
TDEE
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kcal/day
TARGET
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kcal/day

HORMONAL NUTRITION COACHING

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WHAT THIS CALCULATOR GIVES YOU

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Condition-Adjusted CaloriesMSJ RMR + PAL + hormonal modifiers + goal deficit
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Hormonal Macro TemplatesPCOS low-GI, menopause high-protein, thyroid Mediterranean
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Indian Meal SuggestionsCondition-specific food ideas with clinical rationale
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Per-Condition Clinical GuidanceEvidence-based notes for PCOS, thyroid, menopause
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Full Science ReferencesEvery modifier linked to peer-reviewed evidence

CLINICAL REFERENCES

Mifflin MD et al. (1990)Predictive equation for resting energy expenditure. AJCN 51(2):241-247
Thomas A et al. (2025)REE in PCOS — Bayesian meta-analysis, 13 studies. medRxiv
Teede HJ et al. (2023)International PCOS Guideline. Hum Reprod Open 2023(3)
ATA (2014)Clinical Practice Guidelines for Hypothyroidism in Adults
Pontzer H et al. (2021)Daily energy expenditure through the human lifespan. Science 373:808-812

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This calculator uses Mifflin-St Jeor (1990) and evidence-based hormonal condition modifiers. Outputs are starting estimates requiring clinical monitoring and iterative adjustment. Mifflin-St Jeor predicts measured RMR within +/-10% in approximately 2/3 of individuals. Condition modifiers reflect group-level evidence and may not apply to every individual. This tool is not a substitute for individualised care from a registered dietitian, endocrinologist, or gynaecologist.